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WOD & Blog

Friday 12.06.2019

By Samy Daghir / December 6, 2019 / 0 Comments
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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 3
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM).

Post scores to comments.

“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)

Post scores to comments.

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Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 7-10 reps
Ring Dips (strict)

Even minutes x 7 reps
Barbell Row (increase weight across sets)

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal

Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…

Post scores to comments.

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Wednesday 12.04.2019

By Samy Daghir / December 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).

Post scores to comments.

“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest

Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores to comments.

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Tuesday 11.03.2019

By Samy Daghir / December 3, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rope Climb & V-up Intervals
Complete 5 Rounds of the following Rope Climb and V-up interval assignments.

2:00 x Rope Climb (2 Ascents)
1:00 x V-ups (15 reps)

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“Whitewalls”
5 Rounds for time of
7 x Power Cleans (135/95lbs)
10 x Slamball
30 x Double-unders

Post scores to comments.

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Monday 12.02.2019

By Samy Daghir / December 2, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 3 (5×[email protected]%)
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.

Post scores to comments.

“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees

Post scores to comments.

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Wednesday 11.27.2019

By Samy Daghir / November 27, 2019 / 2 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Friday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

”Team Turkey Shoot 2019”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Have a Safe and Happy Thanksgiving everyone!

 

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Tuesday 11.26.2019

By Samy Daghir / November 26, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Press x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Wendesday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

“2nd Wind”
6 rounds for time of (15:00 time cap)
Row 250m
15 x GHD Sit-ups
40 x Double-unders

Notes: Scaling rep adjustments today are 1:1 for all movement substitutions.

Skill Development
– Back Extensions 3 x 10
– Ring Support x 2:00 cumulative
– 35 x Hollow Rocks
– Foam Rolling Series (preparing for indoctrination into warm-up series)
– Deadlift prep for tomorrow’s 3 x 5 prior to the Team WOD.

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Monday 11.25.2019

By Samy Daghir / November 25, 2019 / 1 Comment

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11

Thank you and well done to this crew for helping make our first In House Weightlifting Meet a gnarly good time, those kilos had wings! YESSSSSS Greg, Nate, Trevor, Bobby, PITA, Jaymes, Kerri, Heidi, Katelyn, Anderson, Bethany, and Daniel! Media releases pending!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 2
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Back Squat x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…)

Post scores to comments.

**Additional Ops Brief for the week ahead**
Regarding upcoming strength progressions… Our strength training this week which falls on Monday for Back Squat, Tuesday for Press, and Wednesday for Deadlift there will be a prep week at 3 sets of 75% before we kick it all in for 5×5 next week. Spoiler alerts also include a Team WOD Wednesday after we touch on deadlifts.

“Sizzybelle”
15:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
1,2,3… x Power Snatch (95/65lbs)

Notes: Scale weight as necessary to facilitate multiple rep sets with touch and go style. Rx+ 135/95lbs respectively. Pull-up substitutions, Push-up modifications, and Air Squat scaling all are 1:1 for today.

Post scores to comments.

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Friday 11.22.2019

By Samy Daghir / November 22, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11


Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Deadlift x 5rm (18:00 time cap)

Post scores to comments.

“Ham Sandwich”
30-20-10 for time of
Row (kcal)
Wallball (20/14lbs)
1-arm Dumbbell Snatch (50/35lbs)

Post scores to comments.

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Thursday 11.21.2019

By Samy Daghir / November 21, 2019 / 1 Comment

 

JOIN US AND SLING SOME STEEL THIS SATURDAY! In House Weightlifting Meet available to any of our crew who want to aain some competitive experience… Come get in the mix for an Olympic Lifting throw down after open gym! Bring the lumber, freaks!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Handstands & Pistols EMOTM
For 12 Rounds complete the following; every minute on the minute.

Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
Even Minutes x 6-10 reps (alternating L/R) x Pistols

Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.

Post scores to comments.

“BAMCIS 2020”
Complete for time
10-8-6-4-2 x Front Squat (95/65lbs)
10-10-10-10-10 x Toes-to-bar
35-35-35-35-35 x Double-unders

Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.

Post scores to comments.

Skill Development & Accessory
*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
*Recovery & Mobility Efforts.
*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.

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11.14.2012

By Samy Daghir / November 14, 2012 / 2 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“10000lbs”
The goal is to lift 10,000 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post scores to comments.

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11.13.2012

By Samy Daghir / November 13, 2012 / 1 Comment

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Athlete’s Choice Test Metrics
Establish a new rep record/strength benchmark based on the options relative to our Paleo Challenge test metrics.

“Nana’s Snoring Marshmallow”
Complete as many Rounds/Reps as possible in 7:00 of
3/2/1 x Power Clean (135/95lbs)
10 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
5/3/1 x Deadlift (275/185lbs)
10 x Wallball (20/14lbs)
20 x Double-unders
Rest 2:00
Then…
Complete as many Rounds/Reps as possible in 7:00 of
10 x KB Swings (32/24kg)
10 x Wallball (20/14lbs)
10 x Double-unders

Notes: Round one would be 3 Power Cleans, Round two would be 2 reps of Power Cleans, Round three would involve one rep, upon reaching Round Four the rep count begins again at 3. Deadlifts work through an identical progression.

Post scores to comments.

Skill Development
Complete the following
6 Rounds (:15 on x :45 rest) of L-sit
Rest 1:00
Then…
In as few sets as possible:
75 x GHD Sit-ups/Abmat Sit-ups (Anchored)

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11.12.2012

By Samy Daghir / November 12, 2012 / 2 Comments

michael_murphy_sq-46851d30c3d44a704d7d9131aef18181666b69a6-s6-c30Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

 

“Murph”
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Write up originally posted on CrossFit.com)

Post time to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.09.2012

By Samy Daghir / November 12, 2012 / 1 Comment

Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

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11.08.2012

By Samy Daghir / November 12, 2012 / 0 Comments

Warm-up Drills
I. Row 3:00 (Power Curve Refinement)
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility

Impact/Focus: Push Press & Thruster EMOTM
“Double Jeopardy EMOTM”
2 x Push Press: Begin with 2 repetitions, adding 2 reps every minute until failure
Rest 2:00
1 x Thruster: Begin with 1 repetition, adding 1 rep every minute until failure

Post loads/minutes of survival to comments.

Skill Development
Athlete’s choice for Skill Development

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11.07.2012

By Samy Daghir / November 6, 2012 / 1 Comment
Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups 
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Bench Press 3RM & Work Capacity Test
Against a running 10:00 clock work through progressively heavier warm-up sets of 3-5 reps. Attempt to establish a heavy rep record/3RM before time expires.
Bench Press 5-5-3-3-3-3RM
Rest x 2:00
 
3 Rounds of
Max Reps x Bench Press (65-75%3RM)
Max Reps x ‘Unbroken’ Clapping Push-ups
 
“A Democratic Process”
Complete for time:
30 x Handstand Push-ups
50 x Back Extensions
30 x Toes-2-Bars/K2E’s
30 x Dead-lift (225/185lbs)
40 x 1-arm KB Push Press (24/16kg)
50 x KB Swings (24/16kg)
Row 30kcal
10 x Muscle-ups
50 x Weighted Abmat Sit-ups
Post times to comments.
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Danny

By Samy Daghir / November 6, 2012 / 0 Comments

“… I started my Crossfit journey in 2006 while I was in serving in the Marine Corps. What originally drew me towards this style of training was the intensity and diversity the program encompassed.

The CrossFit style of rigorous conditioning and emphasis on general physical preparedness not only prepared me physically and mentally for my upcoming deployment to Afghanistan, but also enabled me to complete marathons.

Athletic competition has always been a major part of my life, even before I began seriously pursuing new challenges in fitness through CrossFit.

In recent years I have competed in numerous mountain running/technical trail races, snowshoe races, and Crossfit competitions; this past year making it as far as qualifying for a seat at the Crossfit Northeast Regionals.”

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Billiam

By Samy Daghir / November 6, 2012 / 0 Comments

“…I had always been a gym rat.  Running, swimming, and lifting along with skiing and playing golf.  Then a series of injuries (Achilles and shoulder surgery) took the wind out of my sails.  I was told never to do overhead presses again and I was relegated to doing stair climbs and light weights.  Boredom set in.

My son Brendan had told me about CrossFit of NH and how he enjoyed it.  It sounded nuts.  He told me about the 2 old guys(Samy and Dan) who were really awesome and the workouts were insane.  I eventually decided to scope it out.

My first visit was an eye opener.  A crowded gym with loud music and tattooed athletes and huge weights crashing on the floor and people rushing around was so intimidating. But Dan came over and I signed up for the ramp course.  I left thinking,

“What the hell have I gotten myself into?”

The On-ramp course was good, it brought us ‘Noobs’ up to speed to really start training the way the program was designed.  At the end of our basics course I took a good look at the mix of people training together with the main CFNH daily WOD’s… I found brain turning critical of my age, shoulder, I asked myself,

“Will I be able to do that?” 

…And before I could answer I rolled out of bed and into the first AM training session among the athletes at CrossFit New Hampshire. In no time I was coming in daily to Samy greeting me with his,

“Billiam, YESSSSSSSSSS!”

I bought into it. I loved it. It brought me new life.

And yes, I learned to become strong and capable in the overhead lifts.  With significantly heavy weights… That continue to climb as my fitness continues to improve.

The excellent and patient instruction from Samy, Dan and Tiffanie spurred me on.  They were truly invested in me. I felt a member of a community. Everybody pulling for each other. No discrimination based on age, sex, race. Just real people trying to reach their potential one day at a time.

I was truly hooked from day one… and still am.

Thank you Samy, Tiffanie, and Dan.”

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11.06.2012

By Samy Daghir / November 6, 2012 / 5 Comments
Warm-up Drills
I. Run 800m
II. 3 Rounds of
10 x KB Turkish Get-ups (alt.arms)
10 x Walking Lunges
10 x Clapping Push-ups
III. Mobility
 
“Cryogenics for WordPress”
Work through the following Time Trial/max rep challenges below:
I. AQAP vs 4:00
Row 350m
Max Reps x DB Thrusters (50/35lbs)
Rest :30 
Then…
 
II. AQAP vs 4:00
Row 350m
Max Reps x Sumo Deadlift High Pull (75/55lbs)
Rest :30
Then… 
 
III. AQAP vs 4:00 
Row 350m
Max Reps x Box Step Ups (50/35lbs)
Rest :30
Then…

IV. AQAP vs 4:00 
Row 350m
Max Reps x Push Press (75/65lbs)
Rest :30
Then…

V. AQAP vs 4:00 
Row 350m
Max Reps x Toes-2-Bar/K2E’s

Post reps per round to comments.
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11.05.2012

By Samy Daghir / November 5, 2012 / 5 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality
5 x Snatch Grip Deadlift
7 x Power Snatch
7 x Overhead Squat
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Snatch & Overhead Squat
Review Jumping/Landing and Burgener Drill for the Hang Power Snatch portion of today’s WOD
Additional Time Spent Warming up and developing proficiency in the Overhead Squat for relative workloads also in today’s WOD.

“Brutus”
Complete for time
Hang Power Snatch x 1-2-3-4-5-6-7-8-9-10
Overhead Squat x 10-9-8-7-6-5-4-3-2-1
Ring Dip x 10-9-8-7-6-5-4-3-2-1

Skill Development
30-20-10 reps for Quality of
GHD Sit-ups
Back Extensions
Floor Wipers (135/95lbs)

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