Monthly Archives: June 2015

07.01.2015

11193226_902078893171444_4263395076162118744_nWarm-up Drills I. Row 3:00 II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Clean Pull 5 x Clean 5 x Push Jerk III. Mobility Impact/Focus #1: Clean Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload. Clean 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed completing the following workload. Push/Split Jerk 5-4-3-2-1 Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development: Posterior Chain (Optional) Athletes will complete the sets/reps based on their current level of progression. Ia. Back Extensions 3×10 Ib. Glute Ham Raises 3×5 II. Back Extensions 3×15 III. Good Mornings 3×10
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06.30.2015

11666163_902091633170170_8892526274123411899_n“How can a three-pound mass of jelly that you can hold in your palm imagine angels, contemplate the meaning of infinity, and even question its own place in the cosmos? Especially awe inspiring is the fact that any single brain, including yours, is made up of atoms that were forged in the hearts of countless, far-flung stars billions of years ago. These particles drifted for eons and light-years until gravity and change brought them together here, now. These atoms now form a conglomerate- your brain- that can not only ponder the very stars that gave it birth but can also think about its own ability to think and wonder about its own ability to wonder. With the arrival of humans, it has been said, the universe has suddenly become conscious of itself. This, truly, is the greatest mystery of all.” ― V.S. Ramachandran, The Tell-Tale Brain: A Neuroscientist's Quest for What Makes Us Human Warm-up Drills I. Speed Rope 2:00 II. 3 Rounds of :10 x Handstand Hold 10 x Ring Rows 10 x Hollow Rocks III. Mobility Impact/Focus: American KB Swing Strength Complete 5 sets every other minute on minute for 10:00 total. 20-30 x American KB Swings Notes: Increase weight if possible over the course of the sets. Rx'd athletes should strive to work at 32/24kg. Post sets/reps/loads to comments. "Pertinacity" Complete for time 40 x Double-unders 20 x Ring Dips 30 x Double-unders 15 x Ring Dips 20 x Double-unders 10 x Ring Dips 10 x Double-unders 5 x Ring Dips Post times to comments. Skill Development (Optional) 3 sets of 10 x Muscle-up Transition :60 x Cumulative Time in L-sit Position (Rings/Matadors) 3 sets of :15-:30 x Ring Support
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National Teen Throwdown League Virtual Competition

Our teen fire breather Mikey will be taking on the National Teen Throwdown League Virtual Competition; CrossFit New Hampshire looks forward to supporting his training and competition efforts! There will be WODs released at 1 per week for 8 weeks. The event will be completed at CrossFit New Hampshire with video and scores submitted online per competition criteria. If all goes well there are subsequent "Playoff" weeks with a narrowed field of competitors. Learn more about the event timeline and details surrounding the competitions standards of physical performance here National Teen Throwdown League Homepage Get some, Mikey.
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06.29.2015

1395350_902123259833674_3769453150868118381_nWe want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We're all excited for the future! Warm-up Drills I. Run 400m II. 3 rounds of 5 x Chin-ups (Deadhang) 7 x Hindu Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM. 5 x 75% 3 x 80% 3 x 85% 2 x 90% Post loads to comments. "MUTO" Complete 5 rounds for time of 5 x Power Snatch (115/85) 10 x Pull-ups 15 x Box Jumps (24/20) Post times to comments.
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06.26.2015

11227404_883241155055218_331419527681723216_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday. UPCOMING EVENTS:Saturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. 6:00 Dynamic Warm up Jog > Run High Knees Butt Kicks Shuffle Grape Vines Pike Walk Etc... II. Mobility Impact/Focus: Clean Grip Deadlift Warm up with 2 sets x 5 reps before completing the following workload. Clean Grip Deadlift 5-5-5-5 Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip. Post loads to comments. "Besties" Complete the following stations for max reps in teams of 2 athletes. See notes for details. 2 rounds of 1:00 x Sledgehammer Strikes: 1:00 x Plank Hold 1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers 1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees) 1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls 1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24) Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of "rotate" they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!
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06.25.2015

IMG_9282 copyANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday. UPCOMING EVENTS:Saturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Handstand Push-ups Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion. I. Deficit Handstand Push-ups 5-5-3-3-1 II. Handstand Push-ups (Strict) 5-4-3-2-1 III. Handstand Push-ups (Kipping) 10-8-6-4-2 IV. Negative Handstand Push-ups 5-5-5-5-5 V. Stinkbugs 10-10-10 Post sets/reps/results to comments. "Meninges" Complete for time 50 x Double-unders 25 x Wallball (20/14lbs) 15 x Pull-ups 50 x Double-unders 20 x Wallball (20/14lbs) 15 x Pull-ups 50 x Double-unders 15 x Wallball (20/14lbs) 15 x Pull-ups 50 x Double-unders 10 x Wallball (20/14lbs) 15 x Pull-ups Post times to comments. Skill Development Handstand Walking, Freestanding Handstand Drills Mobilize, freaks.
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06.24.2015

10805653_907693658096_4750814432730354653_nANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday. UPCOMING EVENTS:Saturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Hip Opener III. Mobility Impact/Focus #1: Power Clean Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean. Power Clean 1-1-1-1-1 Post loads to comments. Impact/Focus: Bench Press Warm up as needed (3 sets x 5 reps each) before completing the workload below. Bench Press 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development (Optional) Complete for quality 4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)
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06.23.2015

f9b8281718f92a79535afd97a8aa147dANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We'll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday. UPCOMING EVENTS:Saturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45lbs) 5 x Power Snatch 5 x Klokov Press 5 x Overhead Squats III. Mobility Impact/Focus: Snatch Complex Following movement review, warm up as needed before completing the following workload. Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat Post loads to comments. "Grey Zone" Complete as many rounds/reps as possible in 12:00 of 10 x Renegade Rows (50/35) 10 x Box Jumps (24/20) 10 x Slamball (40/20) Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain. Post rounds/reps completed to comments. Skill Development 4x8 Pull-ups Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc...).
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06.22.2015

1897862_907693238936_6293857306873481938_n I want to thank everyone for their support during my first weightlifting competition. It wouldn't have been possible without the CFNH community behind me! Here's to many more to come. -Chase UPCOMING EVENTS:Saturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Chin-ups 7 x Hollow Rocks 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat EMOTM Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00. 3 x Back Squat (~75% 1RM) Post loads to comments. "Lost World" Complete 4 rounds for time of 15 x Push Press (95/65) 20 x Pistols (10L/10R Alt.) 25 x Abmat Sit-ups Post times to comments. Skill Development Bulletproof Shoulders DEMO HERE
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06.19.2014

IMG_1323ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us! UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 500m II. Coach's Choice III. Mobility Impact/Focus: Turkish Get-up Complex Warm up as needed before completing the following complex. Turkish Get-up + 3 x Overhead Squat Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex. Post loads to comments. “Diane” For time 21-15-9 of Deadlift (225/135lbs) Handstand Push-ups Post scores to comments. Skill Development: Run Conditioning Weather Permitting the outdoor options are as follows I. Run 1 mile for time II. Run 1 mile, Rest 4:00, Run 800m III. 3 sets of Run 800m x 1:00 rest IV. 8 sets of Run 200m x :30 rest Post selections and times to comments. *If the weather becomes inclement complete the following Indoor Sprint EMOTM Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure. Post scores thoughts to comments.
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06.18.2014

Ashley & DucksUPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House CompetitionSaturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 200m II. 3 Rounds of 10 x Ring Row :10 x Handstand Kick-up III. Mobility Impact/Focus: Power Snatch Doubles Warm up as needed before completing the following workload. Increase weights as form allows. Power Snatch 2-2-2-2-2 Post loads to comments. "Find Yourself" Complete as many Rounds and Repetitions as possible in 14 minutes of Run 200m 50 x Wallball (20/14lbs) 40 x TTB/K2E's 30 x KB Swings (32/24kg) 20 x Walking Lunges (95/65lbs) 15 x Lateral Burpees 10 x Snatch (95/65lbs) Post scores to comments. Skill Development Slay Goats, Mobilize...
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06.17.2015

IMG_9181UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. 7:00 Coaches Choice II. Mobility Impact/Focus #1: Bench Press Warm up as needed (3 sets x 5 reps recommended) before completing the following workload. Bench Press 3-3-3-3-3 Post loads to comments. Impact/Focus #2: Pause Front Squats Warm up as needed before competing the following workload. Increase weight with each set. Front Squat 3-3-3-3-3 (23X1 Tempo) Notes: Tempo Explanation HERE Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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06.16.2014

IMG_1320ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours, we will be traveling to support Chase as he represents CFNH at the AWF Nationals. UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Row 2:00 II. 2 Rounds of 10 x Ring Rows 10 x Push-ups 5 x Muscle-up Transitions 5 x Muscle-up Negatives III. Mobility Impact/Focus: Muscle-up EMOTM EMOTM athletes will complete one of the following for 10:00 Ascending reps x Muscle-ups (1,2,3...) or Odd Minutes: 5-7 x Pull-ups Even Minutes: 5-7 x Dips Post scores to comments. "Indomisuxrex" Complete 10 Rounds for time of 10-9-8-7-6-5-4-3-2-1 x Power Cleans (115/85lbs) 20-18-16-14-12-10-8-6-4-2 x Weighted GHD/Abmat Sit-ups (20/14lbs) Notes: Read the above as Round 1 would be 10 x Power Cleans and 20 x Weighted GHD Sit-ups, Round 2 would be 9 x Power Cleans and 18 x Weighted GHD Sit-ups, etc. Movements and weights will be scaled appropriately based on the individual skill level of each athlete. Post scores to comments. Skill Development Mobilize, spend some leisure time in an L-sit position, wound a Goat (critically if possible).
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06.15.2015

11229543_883241035055230_1034473485822888292_nANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours. UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 7 x Hollow Rocks 10 x Overhead Squat (PVC/Wall) III. Mobility Impact/Focus: Overhead Squat Warm up as needed (3 sets x 5 reps) before working up to a heavy single rep effort for Overhead Squat. Overhead Squat 1-1-1-1-1 Post loads to comments. “Broken Palisade” Complete as many rounds/reps as possible in 5:00 of 12 x KB/DB Thrusters (24/16)(50/35) 30 x Double-unders Then… Complete as many rounds/reps as possible in 5:00 of 9 x KB/DB Thrusters (24/16)(50/35) 20 x Double-unders Then… Complete as many rounds/reps as possible in 5:00 of 6 x KB/DB Thrusters (24/16)(50/35) 10 x Double-unders Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness. Post rounds/reps completed to comments.
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06.12.2015

11390011_10205660667909485_6654318575671764163_nUPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide 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 'American' KB Swings III. Mobility Impact/Focus: Deadlift 5-3-1+ Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Notes: 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. “Fight Gone Bad!” 3 rounds for total points of Wallball (20/14lbs) Sumo Deadlift High-Pull (75/55lbs) Box Jump (20/16”) Push Press (75/55lbs) Row (Kcal) Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Post scores to comments.
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06.11.2015

IMG_9292 "A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects." — Robert Heinlein, Time Enough for Love   UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Speed Rope x 2:00 II. 2 Rounds 5 x Snatch-Grip Deadlift 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Power Snatch Complex Work up to the heaviest weight possible executed with proper form. Warm-up sets: 2-2-2 Working sets: 1-1-1-1-1 1 x Power Snatch + 1 x Hang Power Snatch Post sets/reps/loads to comments. "Switchboard" Against an 18:00 Running Clock Run 800m In the time remaining complete 15-12-9-6-3 reps of Handstand Push-ups Toes-2-Bar/K2E's Notes: At the 8:00 mark sprint 200m. Post scores to comments. Skill Development Mobilize, Socialize, Sign-up for the In-House Summer Haze-Ex...
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06.10.2015

IMG_9246UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Hip Opener III. Mobility Impact/Focus #1: Press 5-3-1+ Work through the following sets of Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Notes: 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. Impact/Focus #2: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Front Squat 2-2-2-2-2 Notes: Athletes who competed Sunday and did not complete Back Squats on Monday with have the option to make up their Back Squats today. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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06.09.2015

back-pain-promo2_custom-f0b45c9971709faff894cfbc6ee8afdac7c7b7d5-s1100-c85Article: Primal posture Ubong tribesmen in Borneo (right) display the perfect J-shaped spines. A woman in Burkina Faso (left) holds her baby so that his spine stays straight. The center image shows the S-shaped spine drawn in a modern anatomy book (Fig. I) and the J-shaped spine (Fig. II) drawn in the 1897 anatomy book Traite d'Anatomie Humaine. UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Coach's Choice... II. Mobility "Bennett 2.0" Complete as many Rounds/Reps as possible in 20:00 of 10 x Pull-ups 10 x Overhead Walking Lunges (45/25lbs) 10 x Clapping/Plyo Push-ups 10 x 1-arm DB Snatch (75/50lbs) Notes I: Overhead Walking Lunges are five reps per leg. DB Snatch is also 5 reps right arm, 5 reps left arm; Alternate arms each rep. Notes II: Those looking for an additional challenge may apply the 2:00 'Pays to be a winner' caveat to this WOD. This means accomplish each round inside 2:00 and allow only the reminder of the 2:00 for rest before repeating the effort. Post scores to comments. Skill Development Bulletproof Shoulders (Courtesy of CFNE) Video Demo: Bulletproof Shoulders Mobilize, freaks.
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06.08.2015

10520085_890031861042814_14226922680264471_n Congratulations to Randi, Kerri, Brenna, Samy, Kyle, Gerry, Garrett, and Jaymes for their performance at the Three of a Kind competition Sunday! Thank you to everyone who showed up to support them. This community continues to amaze me. Also congratulations to Alyson, Sharon, Elizabeth, Jeff, Steed, Matt, and Frank on completing the Tough Mudder Saturday! Your hard work has paid off. UPCOMING EVENTS: Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 800m II. 5:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 5-3-1+ Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Notes: 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. "Persistent Effort" Complete as many reps as possible for each movement within the time allotted 5:00 x Hang Power Clean (135/95)** 4:00 x Wallball (20/14) 3:00 x GHD/Abmat Sit-ups 2:00 x Double unders 1:00 x KB Swings (32/24) **Notes: Each time the athlete drops the barbell there will be a 5 x burpee penalty. Did someone say hook grip? Post reps completed for each movement to comments.
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06.05.2015

11143631_883252141720786_1108748348228344713_nANNOUNCEMENTS: Samy, Kyle, Gerry, Garrett, Jaymes, Kerri, Randi, and Brenna will be completing Sunday at CrossFit Nashua. Please come down and show your support. UPCOMING EVENTS: –Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am) Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come) Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Deadlift 3-3-3+ Work through the following sets of Deadlift using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Notes: 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. "Nose Butter" Complete 4 rounds for time of 20 x Calorie Row 15 x GHD/Abmat Sit-ups 10 x Sandbag Ground-2-Shoulder Post times to comments.
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06.04.2015

FullSizeRenderUPCOMING EVENTS: –Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am) Saturday June 20th: AWF NationalsSaturday June 27th: CFNH In-House Competition Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)Saturday August 22nd: Virtual WOD to End Veteran Suicide Warm-up Drills I. Run 800m II. 2-3 rounds of 4 x Turkish Get-ups (2L/2R) 8 x ‘American’ KB Swings 10 x Goblet Squats III. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed (3 sets x 3 reps) before completing the workload below. Turkish Get-up 1-1-1-1-1-1-1 Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set. Post loads to comments. "A Royal Burpee Mash-Up" For time 40 x American KB Swings (24/16kg) 40 x Burpees 30 x Wallball (20/14lbs) 30 x Burpees 20 x Toes-to-Bar 20 x Burpees 10 x Medicine Ball Cleans (20/14lbs) 10 x Burpees 18 x Air Squats 18 x Burpees Note: There will be a strict 20:00 cap on this workout. Post scores to comments. Skill Development Mobility, Foam Roll, Stretch, Mash, etc.
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UPCOMING EVENTS

  • No events.