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WOD & Blog

Thursday 09.19.2019

By Samy Daghir / September 19, 2019 / 0 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift 3 Rep Intervals
Warm-up to a working weight 5 to 15lbs heavier than last week’s Deadlift sets of three reps before working through the following.

Every 2:00 x 6 Rounds of
3 reps x Deadlift

**all sets @ same weight, +5 to 15lbs from last week.

Post scores to comments.

“Dirty Blitz”
14:00 AMRAP of
10 x Bar Muscle-ups / 15 x Pull-ups
20 x DB Front Squat (50/35lbs)
30 x DB Hang Clean & Jerk (15R+15L)
40 x Box Jump (from plank)
50 x GHD Sit-ups / Abmat Sit-ups
60 x Reverse Wallball (20/14lbs)

Notes: Scaling for Pull-ups and Abmat Sit-ups as substitute movements are 15 for 10 reps and 1:1 respectively.

Post scores to comments.

Skill Development
A. 3 sets of 3 reps x Pull-ups (w/:02 second negative)
C. 10 x Pistols per leg with controlled negative to a supported bottom of rep (ie box squat pistols)
D. 50 x Hollow Rocks
E. 1:00 x L-sit or Ring Support in as few sets as possible
F. Spikeballlllllll!!!!!!!!

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Wednesday 09.18.2019

By Samy Daghir / September 18, 2019 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push/Split Jerk
Every :90 seconds work through the following set/rep assignments, climbing each round as technique and previous set results dictate.

Rounds 1,2,3 (on the :90)
3 x Push/Split Jerk

Rounds 4,5,6 (on the :90)
2 x Push/Split Jerk

Rounds 7,8,9 (on the :90)
1 x Push/Split Jerk

**Ascending weight each set as able.

Notes: Today’s training emphasis and guidance for goals will be reviewed during the whiteboard brief. Get excited…

Post sets/weights to comments.

“Four Letters”
For time
21 x Power Clean (135/95lbs)
21 x Back Rack Lunges (135/95lbs)
40ft/100ft x Handstand Walk or Bearcrawl
15 x Power Clean (135/95lbs)
15 x Back Rack Lunges (135/95lbs)
40ft/100ft x Handstand Walk or Bearcrawl
9 x Power Clean (135/95lbs)
9 x Back Rack Lunges (135/95lbs)
40ft/100ft x Handstand Walk or Bearcrawl

Notes:
– Scaling and guidance for today will be covered during the whiteboard brief; training & movement reviews.
– Rx+ 165/110lbs and 40/60/80ft per round respectively for the Handstand Walk.
– Bearcrawl subsitutions today are 4:1 for the distance which is 100ft per round. There is one bonus ‘Wheelbarrow’ option provided peers and personal are available for a 2:1 option on the crawled distance.
– Barbells are ideally coming from the floor and moved overhead by the athlete’s discretions and method onto the Back Rack barbell position for the lunges; those with specific requirements may be moving the lunge sets beginning in a squat rack.
– Walking lunges may also be performed as stationary based on athlete individual scaling needs or as a plan for class size adaptation needs.

Post scores to comments.

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Tuesday 09.17.2019

By Samy Daghir / September 17, 2019 / 3 Comments
Register via the following link found HERE.

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

“Circus View”
4 Rounds for time (versus a 15:00 time cap of)
Row 350m
12 x Ring Dips
12 x Ring Row

Notes: Scaled movement substitutions will be 1:1 for repetition adjustments today.

Post scores to comments.

Skill Development
8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Sledgehammer Strikes
**4 Rounds per side, alternating each effort.

Rest 1:00, Then…

8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Hollow Rocks

Post scores to comments as total reps achieved, high and low numbers to comments.

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Monday 09.16.2019

By Samy Daghir / September 16, 2019 / 2 Comments
Tim, Whitney, and Greg slaying some Muscle-up Training.

Warm-up Drills
I. Run 400m or Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
IV. Power Clean Drills & Barbell Warm-up

Impact/Focus: Full Clean & Dubs Intervals
Warm-up as needed before working through the following sets and reps every 2 minutes on the 2 minutes of: 3 x Clean + 40 x Double-unders.

7 Rounds, every 2 minutes on the 2 minutes of
3 x Full Clean (touch and go reps)
40 x Double-unders
** :30 rest between rounds

Notes:
– Single-unders x 60 reps per round for today’s training.
– Athletes should begin at a working weight of 50-60% of a 1 rep maximum or follow a similar path as the weight selected from last Tuesday’s training; Climbing weight each round by 5-10lbs as able. Athlete’s working proficiency in the Full Clean movement which passes through a Squat in the receiving position may work across each round at the same weight provided it represents a challenging but learning potentiating appropriate load.

Post scores to comments.

“G-Mornin”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Toes-to-Bar
Devil’s Press (50/35lbs)

Notes: Scaling for Toes-to-bar will be 1:1. Devil’s press weight will be scaled today to accommodate athlete’s progressing in their dumbbell movements with strength and control in execution. This movement is a Burpee with a DB Swing/DB Snatch at the top of the rep to complete the movement with arm locked out overhead with the weight. Bring the lumber, freaks.

Post scores to comments.

Skill Development
A. 5 sets of 3 reps x Pull-ups (w/:02 second negative)
B. 50 x Hollow Rocks
C. 1:00 x L-sit or Ring Support in as few sets as possible
D. Spikeballlllllll!!!!!!!!

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Friday 09.13.2019

By Samy Daghir / September 13, 2019 / 1 Comment

Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 3 Rep Intervals
Warm-up to a working weight of 85-100% of last weeks best Deadlift set of three reps before working through the following.

Every 2:00 x 6 Rounds of
3 reps x Deadlift (all sets @ same weight)

Post scores to comments.

“Thirteen Minutes”
Complete as many rounds and reps as possible in 8:00 of
3-6-9 (ascending x 3’s)…
Pull-ups
20ft x Walking Overhead Lunges (75/55lbs)

3-6-9 (ascending x 3’s)…
Slamball (40/30,20/12lbs)
20ft x Walking Overhead Lunges (75/55lbs)

– Rest 2:00 –

Complete as many rounds and reps as possible in 5:00 of
3-6-9 (ascending x 3’s)…
Toes-to-Bar
Slamball (40/30,20/12lbs)

Post scores for each AMRAP separately to comments.

Skill Development
A. Mobility Assignments
B. Box Squat Pistol Negatives
C. Combination Set of Back + Hip & Back Extensions
D. Ring Support

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Thursday 09.12.2018

By Samy Daghir / September 12, 2019 / 2 Comments

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (2 sets x 5 reps) before completing the following workload for Back Squat. There will be a 15:00 Running clock as a time cap for the two warm-up + five working sets.

Back Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a 1RM test for back squat but rather an attempt at a heavy single utilizing positioning we’ve been reinforcing. One example of guidance for today would be to keep all weights for back squat capped at 85%. Get some, freaks.

Post loads to comments.

“Slide”
40 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
20 x Ring/Push-ups
20 x GHD/Abmat Sit-ups
30 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
15 x Ring/Push-ups
15 x GHD/Abmat Sit-ups
20 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
10 x Ring/Push-ups
10 x GHD/Abmat Sit-ups
10 x Dumbbell Snatch (Alt.R/L @ 50/35lbs)
5 x Ring/Push-ups
5 x GHD/Abmat Sit-ups

Post scores to comments.

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Wednesday 09.11.2019

By Samy Daghir / September 11, 2019 / 3 Comments

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

“9-11 Tribute”
For time
Run 2001m
Then…
AMRAP 9:00 of
1 x Rope Climb
11 x Clusters (115/75lbs)

– Rest 3:00 –

Then… For Time
Row 2977m
Followed by 11 Rounds of
9 x American KB Swings (32/24kg)
9 x Burpees
9 x Box Jumps (24/20”)
9 x Wallball (20/14lbs)

Notes: Scaling for all of the above will be covered during the whiteboard brief, come honor them all with us today, freaks. Scores if possible should include time for the run, score for the AMRAP, and time for the row plus rounds at the end. Time cap will be five minutes to the hour, giving everyone ample time to grind through as testament to our Fallen.

Post scores to comments.

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Tuesday 09.10.2019

By Samy Daghir / September 10, 2019 / 3 Comments
Register for the CrossFit Open & Sign Up for Team CrossFit New Hampshire via the link found HERE!

Warm-up Drills
I. Run 400m or Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
IV. Power Clean Drills & Barbell Warm-up

Impact/Focus: Power Clean & Dubs Intervals
Warm-up as needed before working through the following sets and reps every 2 minutes on the 2 minutes of 3 x Power Clean + 25/35 Double-unders. Athletes should begin at a working weight of 50-60% of a 1 rep maximum. Climb weight each round by 5-10lbs as able.

7 Rounds, every 2 minutes on the 2 minutes of
3 x Power Clean (touch and go reps)
25-35 x Double-unders
** :30 rest between rounds

Notes: Single-unders 2:1 (50-75 reps per round)

Post scores to comments.

“Sno-Open”
10:00 AMRAP of
9 x Sumo Deadlift High-Pulls (95/65lbs)
12 x Bar Facing Burpees
15 x V-ups/Tuck-ups

Post scores to comments.

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Monday 09.09.2019

By Samy Daghir / September 9, 2019 / 1 Comment

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Overhead Squat EMOTM
Complete the following 3 x Overhead Squat workload every :75 for 8 rounds total.

8 Rounds x Every :75 seconds
Complete the following

3 x Overhead Squat (climb weight as able)

Post scores to comments.

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: Compare to scores from Thursday 10.11.2018 found via link HERE.

Post scores to comments.

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Friday 09.06.2019

By Samy Daghir / September 6, 2019 / 2 Comments

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift Triples Ladder
Warm-up to a working weight of 65% of a 1rm before completing the following workload Every :75 seconds for 7 Rounds total.

Every :75 x 7 Rounds of
3 reps x Deadlift (climb each round in weight)

Post scores to comments.

“BEPFT”
5 Rounds for time of
3 x Bar Muscle-ups
16 x Wallball (20/14lbs)
Run 200m

Notes: Scaling is 3 x Jumping or modified Bar Muscle-ups or 9 x Pull-ups.

Post scores to comments.

Skill Development:
*Mobility assigned and executed as a class…

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