WOD & Blog

Congratulations to Anderson & Greg, Kerri & Jaymes, and Nate & Stacy for awesome performances during the Queen City Cup coed team CrossFit event this past weekend! Thank you to everyone who came out to support our comrades in the trenches, you freaks continue to inspire us.

Warm-up Drills
I. Run 400m
II. 1-2 Round for Quality of
5 x High Hang Power Snatch
5 x Mid/Low Hang Power Snatch
5 x Power Snatch
5 x High Hang Snatch
5 x Mid/Low Hang Snatch
5 x Snatch
III. Mobility

Impact/Focus #1: SnatchWarm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.

Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.

Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 4-4-4-4 x 80%1RM

Notes: Warm-up weights should facilitate four working sets of four repetitions each at 80% of individual Front Squat single repetition maximum.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

ANNOUNCEMENTS:
– Our August On-Ramp starts TONIGHT August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Full Circle”
21-18-15-12-9-6-3 reps for time of
Push Press/Jerk (95/65lbs)
GHD Sit-ups

Notes: Athletes may opt to perform either Push Press or Push Jerk; in the case of repetitions that involve the jerk movement to get the weight overhead yet lack a return to full extension in the hips and knees should not to be interpreted as an adequate repetition.

Post scores to comments.

“Erg Intervals”
Complete 10 Rounds of the following for best time possible during each effort.
Row 250m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Best case is all tens cores and the three points noted above. Just saying… data is cool. Get some, freaks (pun intended).

Post times to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Warm-up Drills
I. Run 200m
II. 2-3 Rounds for quality of
5 x Deadhang Pull-ups
10 x Push-ups
15 x Air Squats (wall therapy)
III. Mobility

Hero WOD: “SCOOTER”
500m Farmers carry (25/15lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Run (carry 35/25lbs)
25 x Burpee’s Box Jump (30/24″)
500m Farmers carry (25/15lbs)

Notes: “This Hero WOD is in honor of First Lieutenant Scott Francis Milley who was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. “Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.”

LT Milley’s Ranger Foundation Homepage link found HERE.

“…First Lieutenant Scott Francis Milley was born in Boston, MA on March 26, 1987. Scott was the youngest of three with an older brother Steven and an older sister Ashley. He grew up in the Cambridge and Sudbury areas. Scott earned his diploma from Lincoln-Sudbury Regional High School in 2005, where he excelled both academically and athletically as a star on the hockey team and member of the LS community. He subsequently pursued his college education at the University of New Hampshire. While attending the University he played rugby and participated in Army ROTC. In the ROTC program, Scott was recognized by the Department of the Army as a superior cadet and also attended the basic airborne course at Fort Benning, GA, receiving his Basic Parachutist Badge. He earned a bachelor’s degree in psychology with a 3.3 grade point average. Upon graduating in 2009, Scott Francis Milley was commissioned a second lieutenant in the United States Army and designated a Distinguished Military Graduate.

Following his graduation from UNH, Scott entered active duty in the infantry branch and completed ranger school. He was commissioned to the 2nd Battalion 30th Infantry Regiment, 4th Brigade Combat Team, 10th Mountain Division, where he served as a platoon leader. Scott was promoted to the rank of first lieutenant, and was deployed to Afghanistan as part of operation Enduring Freedom.

While conducting combat operations in the Baraki Barak district of Afghanistan, 1LT Scott Francis Milley was killed leading his soldiers when insurgents attacked his unit. He died on November 30, 2010, at the young age of 23. The Milley family knows Scott has gone “to a place where there is only glory.” 1LT Scott Francis Milley was a recipient of the Bronze Star, Combat Infantryman’s Badge and the Purple Heart.”

Skill Development
(25)-20-15-10 reps/seconds hold for quality x
L-sit
V-ups
Abmat Sit-ups
Rest :30-:45 between rounds.

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Barbell Deadlift
5 x Barbell Row
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barball Press
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed (4 sets x 2-3 reps each) before completing the following workload for Cleans.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets without compromising technique and proficiency priorities for this session. The reps being touch and go remains at the discretion of the athlete.

Post sets/reps/loads to comments.

“Onus”
Complete as many rounds/reps as possible across 7:00 of work, followed by 2:00 of rest, followed by another 7:00 of work.

Wallball x 15,20,25… (20/14lbs)
Distance x Farmer’s Carry (Heavy DB’s)

Notes: Wallball repetitions climb by five reps each consecutive round. Farmer’s walk distances are finite and universal across all rounds. Without sandbagging the first round who can exceed their output for round 2? Get some, freaks!

Post scores to comments.

Skill Development
10-12:00 EOMOTM
Odd minutes: Pistols (alternating legs)
Even minutes: Handstand skill hold or movement (ie.walking)

Happy Birthday Coach Samy!

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders

Post times to comments.

Skill Development
For quality
3 x 15 Back Extensions

Happy Birthday Coach Samy!

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Post training to comments.

“Pemdas”
Complete 4 rounds, each individually timed with 1:00 rest between rounds.
12 x Renegade Rows
24 x GHD Sit-ups
48 x Double unders

Post times to comments.

Skill Development
For quality
3 x 15 Back Extensions

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Back Squat
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 5 reps) before working to achieve the highest weight for the following snatch complex.

Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Manchester Christian Church is partnering with New Hampshire Fisher Cats to provide thousands of backpacks filled with school supplies to under-resourced students in city of Manchester. Last year over 3,400 backpacks were distributed. We are looking to collect the following supplies:

Ruler
Pencil Sharpener
Pack of Ballpoint Pens
Pocket Folder
Glue Stick
Pack of Pencils
Pack of Notebook Paper
Colored Pencils
One Subject Spiral Notebook
Scissors
Toothbrush (single or orignial packaging)
Toothpaste

Approximate total cost – $15-$20.”
I have filled a couple backpacks to get a good idea of the cost and as you can see I filled 1 bag for less than $9.00!! ($8.35 to be exact!) we have a goal of filling 30 bags before the weeks end. Without a doubt I know we can do this! -Coach Ashley

ANNOUNCEMENTS:
– Our August On-Ramp starts Tuesday August 2nd at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 Handstand Hold
10 x Hindu Push-ups
10 x Hollow Rocks
III. Mobility

“Skittle Pox”
Complete for time
20-15-10 x Handstand Push-ups
60-40-20 x Row (Calories)

Post times to comments.

Impact/Focus: Midline EMOTM
Complete the following movements every minute on the minute for 12:00, completing 3 rounds of each movement.

Minute 1: :40 x Abmat Sit-ups
Minute 2: :40 x Plank Hold (Low Rings)
Minute 3: :40 x Plank Hold (Left)
Minute 4: :40 x Plank Hold (Right)

Skill Development
Mobilize

Image: Josh running a 9k with a vest in 49:16! H#!! yes!!

Warm-up Drills
I. Run 400m
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: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 5, 3, and 1-rep functional max for the day.

Front Squat 5-5rm-3-3rm-1-1rm

Post rep records to comments.

“Cherry Pomegranate Returns”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Cleans (155/105lbs)
9 x Toes-2-Bar
12 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They’ll be slaying workouts along side you soon.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft x Waiters Walk
10 x Suitcase Deadlift (5L/5R)
10 x Sumo Deadlift High Pull
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 5-5-5-5-5

Post loads to comments.

“A Nabisco Treat”
Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station.
Overhead Squat (95/65)
Push-ups
Lunges
Abmat Sit-ups
Rest 1:00

Post total reps per movement to comments.