WOD & Blog
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x Sumo Deadlift High Pull
7 x KB Swings
7 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlifts.
Deadlift 5-5-5-5-5
Post loads to comments.
“Tabata Kabob”
Tabata x Burpees
Tabata x V-ups
Tabata x Slamball (40/20)
Tabata x Air Squat
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1 (90% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.
Post scores to comments.
“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)
Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.
Post rounds/reps completed to comments.
Skill Development
– Slay GOATS
– Mobilize
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Everglades”
Complete 4 rounds for time of
Row 500m
Run 400m
Post times to comments.
ROMWOD
“Everything Burrito”
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean Singles
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans.
Power Clean 1-1-1-1-1-1-1RM
Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you’re feeling like those PR’s are within range, then by all means; Get some, freaks.
“Roman Chairs”
35-30-25-20-15 reps for time of
DB Snatch (50/35lbs)
GHD Sit-ups
Push-ups
Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition.
Post scores to comments.
Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups
Post training to comments.
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 3-3-3-3 (85% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Derringer”
Complete as many rounds/reps as possible in 4:00 of
6 x Toes-2-Bar
12 x Wallball (20/14)
24 x Double unders
Rest 1 minute. Repeat for a total of 4 cycles.
Post total rounds/reps completed to comments.
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SSG. Kyle R. Warren
*SPECIAL ANNOUNCEMENT (See Below WOD)*
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
“Painstorm X”
Complete for time in teams of 2 athletes:
200m Farmer’s Walk (50/35# DBs)
100 x Pull-ups
100 x Thrusters (45/35# BB)
200m Sandbag Portage
75 x Burpees
75 x Hang Power Cleans (45/35# BB)
200m Suitcase Walk (24/16kg KB)
50 x ‘American’ KB Swings (24/16)
200m Waiters Walk (24/16kg KB)
50 Calorie Row
25 x Handstand Push-ups
Notes: Divide and conquer anyway you can. Each partner must complete 1/2 of the reps.
Post times to comments.
*SPECIAL ANNOUNCEMENT*
The 6th Staff Sergeant Kyle Warren Memorial Rugby Match will be played on Saturday, May 6, 2017. Amoskeag Rugby will take on its friends, the Fort Drum Barracks Rangers, as well as the Boston Irish Wolfhounds in round robin matches to celebrate and honor our friend and teammate, Staff Sergeant Kyle Warren, who gave his life in service to our Country in July 2010. He was carrying out his mission in Tsagay, Afghanistan as part of Operation Enduring Freedom. The event will kick-off at 1pm at Gill Stadium in Manchester, New Hampshire.
Kyle Warren was born on April 30, 1982 in Torrance, California. He moved to New Hampshire in 2003, and enlisted in the Army in October of 2004. He entered the army as a Special Forces Trainee, and did his basic and advanced training at Fort Benning, Georgia. He attended the John F. Kennedy Special Warfare Center and the Special Operations Medical Training Center. He earned his green beret in 2007 and was stationed at Fort Bragg as a Special Forces Medical Sargent.
For Amoskeag, the match will begin with 15 men who played with Kyle during his time with the Club. Funds will be raised and donated to Team Red, White, and Blue, an organization dedicated to enriching “the lives of America’s veterans by connecting them to their community through physical and social activity.” These donations will be made in honor and rememberance of Kyle.
There will be a donation jar on match day, however, if anyone would like to make a donation prior to the match you may do so as follows:
a.) Via Paypal on the Amoskeag Rugby website — www.amoskeagrugby.com — Please be sure to designate that your donation is being made to “KWM” or “TRWB”; or
b.) Via Regular Mail — If you wish to mail in a check or money order, please send it to
New Hampshire Rugby Football Foundation
ATTN: KWM
124 Fox Hollow Way
Manchester, New Hampshire 03104
Following the matches, Amoskeag Rugby invites all friends to join in the annual Runnning of the Bulls Fundraiser! All funds raised all also be donated to Team Red, White, and Blue. Join us for a great time and a fun run beginning at 5pm at the Wild Rover Pub in Manchester, New Hampshire.
For more information about SSG Kyle R. Warren, please visit the following link: HERE
Read More
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3 (85% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post scores to comments.
“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m
In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)
Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps
Post rounds/reps completed to comments.
Read More
Congratulations to Whitney and Michelle on the birth of their beautiful baby girl Isabelle! We can’t wait to meet her!
ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Ring Support
7 x Push-ups
7 x Deadlift
7 x Clean
III. Mobility
“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips
Notes: Compare scores to 06.02.2016. This is a leaderboard benchmark workout. Enjoy!
Old School Demo Video: HERE
Post times to comments.
ROMWOD
“Hidden Dragon”
Congratulations to Anne, Heidi, and Katelyn on their performances during the Rookie Rivalry CrossFit Competition this past weekend. We also want to congratulate Darren on placing fourth in the Strongman 2.0 Competition Saturday, and Smiley Mike on his second consecutive completion of a Spartan Ultra Marathon Distance event.
…Freaks everywhere getting some!
ANNOUNCEMENTS:
– Our May On-ramp class begins Tonight at 6pm!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 total rounds.
1 rep each arm of:
KB Snatch + KB Overhead Squat + Turkish Get-up** + KB Overhead Squat
Notes: **Perform the turkish get-up in reverse order from standing, supine, back to standing.
Post loads to comments.
“Triad Behavioral Aggregate”
Complete as many rounds and reps as possible in 14:00 of
25ft x Handstand Walk
20 x GHD Sit-ups
Row 20kcal
Notes: 25ft of Handstand Walk scales to 50ft of Bear Crawl. Count 5ft of distance as a repetition when calculating scores.
Post scores to comments.
Skill Development
I. Individual Mobility/RomWOD efforts
ANNOUNCEMENTS:
– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.
Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 4-4-4-4 (80% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Redenbacher’s”
Complete 3 rounds for time of
10 x Push Press (135/95)
20 x Chest-2-Bar Pull-ups
50 x Double unders
Post times to comments.
Skill Development
Choose 1 of the following options:
I. 20-25 x Ring Dips
II. 10 x Negatives & 15 x Banded Dips
III.Accumulate 3:00 of Ring Support