Monthly Archives: December 2015

12.31.2015

IMG_3084ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

 

 

 

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps of Bench Press after warming up with three sets of five repetitions each.

Bench Press 5-4-3-2-1*
Then…
Bench Press x 2 sets of 6-8 reps (70-80% of 1*)

Notes: Attempt to establish a heavy single repetition effort near or on par with a previous or estimated one rep maximum.

Post scores to comments.

“Foramen Magnum”
For time
5 x DB Bear Complex
3 Rounds of
30 x Wallball (20/14lbs)
20 x Dumbbell Snatch (10L/10R)
Then…
5 x DB Bear Complex

Notes: The DB Bear Complex is as follows: 1 x DB Deadlift, 1 x DB Hang Power Clean, 2 x Walking Lunges (1R/1L), and 1 x Push Press/Jerk. Get some, freaks.

Post scores to comments.

Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.

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12.30.2015

IMG_4624ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x Hollow Rocks
7 x Goblet Squats
III. Mobility

Impact/Focus #1: Power Cleans
Against a 15:00 clock, warm up as needed before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 2-2-2-2-2 (:03 Pause)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 6 Comments

12.29.2015

IMG_2937“… In natural flow of events, the spontaneous working of principles, and the adaptation of the tendencies and wants of the human race to the elemental circumstances in the midst of which [we] find ourselves placed.”–1845 Democratic Review; discussing Manifest Destiny as a driving Philosophy in the forging of the American Nation

ANNOUNCEMENTS:
Due to the winter storm hitting overnight into tomorrow we will be closed for our AM classes. As of right now the Noon and PM classes will be held as normal. Any changes will be notified here and on Facebook, so please check regularly.

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

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

Impact/Focus: Handstand Push-up Ascension Ladder
Every minute on the minute for 12 minutes execute a set of Handstand Push-ups. Begin with two Handstand Push-ups and increase by two repetitions every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict or Kipping style movements are both encouraged based on individual skill level.

Notes: If athletes fail before the 12th Round they may begin again at two reps and begin climbing again from there. Score is total reps completed.

Post scores to comments.

“General Adaptation Syndrome”
5 Rounds for time of
15 x Plyo-Push-ups
45 x Double-unders

Notes: Plyo-Push-ups are to 45/25lb bumper plates for male/female athletes. Those looking for an additional challenge need only increase the height of their plyometric target.

Post scores to comments.

Skill Development
Mobilize, Fuel, Rest, Fuel, Heal… Slay goats should the opportunity arise.

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12.28.2015

1488061_983758248336841_1662872064829622226_nANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat based off your weight from 12.14.2015.

2 x 80%
2 x 85%
2 x 90%

Post loads to comments.

“Holiday Left-overs”
Complete as many rounds/reps as possible in 12:00 of
4 x Front Squat (1x/.75x BW)
8 x Pull-ups
12 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

Skill Development
2 rounds for quality
Max L-Sit (seconds) x 1:00
Rest 1:00

Posted in | 7 Comments

12.24.2015

IMG_2838CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Individually
II. Mobility

“The Nightmare Before Christmas”
Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2… Continue through all 12 Rounds for time:
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Enjoy, freaks! We hope everyone has a wonderful holiday season!

Post times to comments.

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12.23.2015

535310_982500891795910_1829795658322257172_n1st picture: December 15th
2nd picture: December 18th
3rd picture and the one below: December 22nd (today)! We are in awe of how much our community did in such a short amount of time!! In exactly a week, we were able to gift over $1,750 worth of brand new clothes, toys and gift cards!! It was more than enough to distribute to each and everyone of the 18 families we had!! Chase, Samy, Mark and myself cannot thank our community enough for their support and overwhelming generosity!! We are very lucky to have the people we have in our gym family and are reminded of that every day! – Coach Ashley

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push/Split Jerk
III. Mobility

Impact/Focus #1: Clean & Jerk Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk. The reps for today will be touch-and-go from the floor.

Clean & Jerk 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 3-3-3-3-3 (:03 Pause)

Post loads to comments.

“Blitzen”
Tabata x ‘American’ KB Swing (24/16)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence today is 6 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.

Posted in | 8 Comments

12.22.2015

IMG_2704 2ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
10 x KB Swings
10 x Abmat Sit-ups
:10 x Handstand Hold
III. Mobility

“Donner”
5 Rounds for time of
2-4-6-8-10 x Power Snatch (135/95lbs)
10-8-6-4-2 x Handstand Push-ups

Post scores to comments.

Skill Development: Dubs & L-sits EOMOTM
Every other minute on the minute for a total of 12 minutes the athlete performs max reps of Double-unders in :30 during the odd minutes and accumulates :20 of an L-sit hold during the even minutes:

Odd Minutes: Double-unders x :30
Even Minutes: L-sit x :20

Post scores to comments.

Posted in | 3 Comments

12.21.2015

11226177_977802722265727_201351610904950956_nANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.

CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of Overhead Squat based off your weight from last week (12.14.2015).

Overhead Squat 3-3-3-3 (80-85% 1RM)

Post loads to comments.

“Cupid”
Complete for time
Row 1000m
Then… 3 rounds of
20 x Thrusters (45/35)
15 x Toes-2-Bar

Post times to comments.

Posted in | 4 Comments

10.18.2015

IMG_5092 “Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.”
–William James

ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE.

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

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift. PR’s encouraged.

Deadlift 5-5-5-5-5

Post loads to comments.

“Cupid”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Pull-ups
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee+Sandbag Power Clean*
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Pull-ups
10 x Anyway Ground-to-Overhead (95/65lbs)

Notes: *Perform a Burpee on a Sandbag and bring it from the ground to the Front Rack during the rise into the standing position. This replaces the need to jump and clap overhead today; and there was much rejoicing.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 5 Comments

12.17.2015

IMG_4324ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
10 x Slamball (40/20)
14 x Walking Lunges
III. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Vixen”
Complete as many rounds/reps as possible in 13:00 of
8 x Handstand Push-ups
16 x Box Jumps (24/20)
24 x Sledgehammer Strikes (12L/12R alt.)

Post rounds/reps completed to comments.

Posted in | 2 Comments

12.16.2015

IMG_5010ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.

Post loads to comments.

Impact/Focus #2: Back Squat
Against a 12:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 3 Comments

12.15.2015

IMG_4272Christmas Gift Drive
Hello everyone. First of all we want to thank you for your support in donating food for Thanksgiving and Christmas. It was an amazing response and truly shows how amazing our community is.

We are trying to collect gift donations for a few families that are in need of gifts for Christmas. The following tree has been put up with names of children and some details about their families, and a few items they have asked for Christmas. Most of the gifts requested are gift cards to their favorite stores (Toys-R-Us, Target, Sears, Game Stop, etc.) and shoes/clothes.

If you (or a few of you together) would like to purchase gifts for the individual please take their name off the tree so someone else doesn’t purchase the same items. All gift cards are eligible for a 501c3 tax deductible, just let us know.

 

Please bring in the items purchased with the name tag and give it to a coach. We’ll be accepting donations up until Tuesday (12/22) morning to be delivered to the families.

If you have any questions please ask Chase, Ashley, or Mark Crandall.

Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility

Impact/Focus: Pistols & Planks E0MOTM
Complete the following for a total of 10 minutes where odd minutes are Plank Holds and even minutes are Pistols:

:30 x Plank Holds
10 x Pistols (5L/5R)

Notes: Plank Holds may also involve the Evil Wheel or Rings for additional challenge. Pistols are not required to alternate each rep, as long as 5 reps are accomplished on each leg during each work interval.

Post scores to comments.

“Dancer”
4 Rounds for time of
7 x Push Jerk (155/115lbs)
20 x GHD Sit-ups
50 x Double-unders

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Muscle-up Training (Choose one)
a. 5 sets of 3 reps x Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
d. 3 Rounds of the following, resting as needed between each set
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Posted in | 5 Comments

12.14.2015

IMG_4837Congratulations to everyone that completed weekend at the Winter Warzone. We couldn’t be more proud of everyone and their performances. Thank you to everyone in the community that came out to support those completing.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

Post loads to comments.

“Dasher”
Complete 15-12-9-6-3 reps for time of
Cluster (115/85)
Pull-ups

Post times to comments.

Posted in | 7 Comments

12.11.2015

12356984_977242255655107_6258933087460393752_oANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!

Warm-up Drills
I. Run 200m
II. 10 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift
Warm up with 3 sets x 5 reps before completing the following workload of Deadlift.

Deadlift 3-3-3-3

Notes: Athletes with an established Deadlift 1RM should aim for their last triple to be 75-85% of their 1RM.

Post loads to comments.

“Time Dilation”
Complete 6 rounds for time of
Run 150m
5 x Front Squat (135/95)
15 x GHD Sit-ups

Post times to comments.

Posted in | 4 Comments

12.10.2015

hardy-2-250x373Warm-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

“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Notes: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.

Post scores to comments.

Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary

Posted in | 4 Comments

12.09.2015

IMG_2506Congratulations to Meghan on completing her third 5k in as many months! Keep up the great work Meg.

ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Tumbling
Etc…

Impact/Focus #1: Hang Snatch 3RM
Warm up as needed before working to establish a 3-rep max for the Hang Snatch. Today’s hang position will be from above the knee.

Hang Snatch 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Dynamic Back Squat
Warm up as needed before completing the following workload for Back Squat.

Back Squat (:02 Pause) 2-2-2-2
Back Squat 2-2-2-2 (Increasing weight)
Jump Squat 10-10

Notes: Athletes are working the static hold at depth in the Back Squat for :02 during the first four sets; weights should be challenging and increase across the sets if possible. The following four sets are not pause squats, and should emphasize an explosive drive out of the hole; weights should continue increasing across these sets as well. After completing the weight bearing sets and reps athletes are to complete two quick sets of ten jump squats, beginning at full depth and driving through the top of the squat into a maximum vertical leap. Get ballistic….

Post heaviest loads completed to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 6 Comments

12.08.2015

IMG_4452Happy Birthday, Frockles…

Birthday Burpee Jumping Pull-ups with the mask!??

Warm-up Drills
I. Dodge Ball
II. Mobility

“Grace”
For time

30 x Clean & Jerk (135/95lbs)

Notes: The Time… it has apparently come.
Get some, freaks.

Post scores to comments.

 

 

“Work Capacity”
5 Rounds, each against a 2:00 Running Clock of
10 x Ring Push-ups
30 x Double-unders

Notes: Ascension Ladder option available upon request. This WOD is run as a 10:00 EOTMOTM (every other minute on the minute); where the athlete completes the workload as quickly as possible against a 2:00 clock and rests the remainder before repeating the effort four more times.

Post scores to comments.

Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary

Post results to comments.

Posted in | 3 Comments

12.07.2015

FullSizeRender-19Warm-up Drills
I. Coaches Choice
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings
10 x Overhead Squats (Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat.

Overhead Squat 2-2-2-2-2

Post loads to comments.

“Stairway to Heaven”
Complete 3 rounds for time of
20 x KB/DB Snatch (10L/10R)
20 x Weighted Box Step-ups
40 x V-ups

Post times to comments.

Posted in | 4 Comments

12.04.2015

10410939_844670598912274_8028812686757914027_nWarm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Following movement review, warm up as necessary to complete the following workload.

Snatch 1-1-1-1-1

Notes: Athletes should be working on proper technique with priority over weight.

Post loads to comments.

“Egregious”
Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Ring Rows (**Pull-ups)
Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
3-6-9-12…etc. of
Toes-2-Bar
Burpees

**Notes: Athletes looking for an additional challenge to develop their bodyweight skills are encouraged to substitute pull-ups for ring rows.

Post total reps for each AMRAP to comments.

Posted in | 5 Comments

12.03.2015

IMG_2312Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm-up with three sets of 5 reps before completing the workload below.

Push/Split Jerk 3-3-3-3-3

Notes: All reps today should have a :02 hold in the dip position for competency and efficiency development with this movement.

Post scores to comments.

 

“Truffle Shuffle”
3 Rounds for time of
Row 20kcal
30 x American KB Swings (32/24kg)
60 x Double-unders

Post scores to comments.

Skill Development
Squat Mobility/range of motion therapy efforts.

Posted in | 4 Comments

12.02.2015

12289656_972176889494977_844292821960277899_nWarm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Cleans
Warm up with 3 sets x 3 reps before completing the following workload.

Clean 2-2-2-2

Notes: Athletes should plan to increase weights with each set as long as proper technique allows.

Post loads to comments.

Impact/Focus #2: Back Squat
Warm up as needed before completing the following sets of Back Squat. Athletes should use their most recent Back Squat 1RM from 11.16.2015.

Back Squat 4-4-4-4 (80% 1RM)

Post load to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 8 Comments

UPCOMING EVENTS