Monthly Archives: October 2016

11.01.2016

img_0071ANNOUNCEMENTS — Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars” — Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I.Row 500m II. 2-3 rounds 7 x Hollow Rocks 7 x American KB Swings 7 x Goblet Squats III. Mobility Impact/Focus: Front Squat (Week 6) Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads use 3-rep Front Squat established on 09.19.2016. 5 x 40% (warm-up) 5 x 55% (warm-up) 5 x 70% (warm-up) 3 x 3 reps (5-10lbs more than last week) Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Sugar Coma" AMRAP 6:00 of Row 21kcal 6 x Burpees (over-rower) 12 x Toes-2-Bar Rest 2:00, then AMRAP 6:00 of Row 21kcal 6 x Burpees (over-rower) 12 x Toes-2-Bar Post scores to comments.
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10.31.2016

img_2441Congratulations to Abby, Marion, Jessica, Luke, Jaymes, and Rich on their team performance Saturday at the Frightfest for 6. Great job! ANNOUNCEMENTS -- Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under "Weightlifting Seminars" -- Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I. Coaches Choice II. Mobility “Zombie Circus” Step right up for some fun. Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out… Score you ask? The only object of the game is to finish the tasks that are presented to you. Skill Development Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
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10.28.2016

img_2413ANNOUNCEMENTS -- This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua's Fright Fest for 6. Come down and support them! -- Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. -- Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under "Weightlifting Seminars" Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 5 x Front Squat 5 x Press 5 x Push Press III. Mobility Impact/Focus: Back Squat Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 09.07.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 5-5-5 @ 5 to 10lbs heavier than previous Back Squat training Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. Repetition Percentage Calculator Post loads to comments. "Viking Franlette” For time Row 250m 15 x Thrusters (115/85lbs) 15 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 12 x Thrusters (115/85lbs) 12 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 9 x Thrusters (115/85lbs) 9 x Chest-to-bar Pull-ups (20/10lbs) Row 250m 6 x Thrusters (115/85lbs) 6 x Chest-to-bar Pull-ups (20/10lbs) Post scores to comments.
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10.27.2016

fullsizerenderANNOUNCEMENTS -- This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua's Fright Fest for 6. Come down and support them! -- Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. -- Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under "Weightlifting Seminars" Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 2 x Turkish Get-ups (2L/2R) 10 x Hindu Push-ups 10 x Abmat Sit-ups III. Mobility Impact/Focus: Turkish Get-ups Warm up as needed before completing the following workload every 2:00 for 6 sets. 2 x Turkish Get-ups (Left) 2 x Turkish Get-ups (Right) Post loads to comments. "The Jackal" Complete as many rounds/reps as possible in 5:00 of 5 x Push Jerk (155/105) 15 x GHD Sit-ups Rest 1:00 3:00 x Max reps Double unders Rest 1:00 Complete as many rounds/reps as possible in 5:00 of 8 x Push Jerk (115/85) 15 x GHD Sit-ups Post rounds/reps for each separate AMRAP to comments.
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10.26.2016

fullsizerender-62ANNOUNEMENTS -- This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua's Fright Fest for 6. Come down and support them! -- Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. -- Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under "Weightlifting Seminars" 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 #1: Snatch 1RM Warm up as needed before working to establish a new 1-rep maximum Snatch. Snatch 1-1-1-1-1RM Post loads to comments. Impact/Focus #2: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift. Deadlift 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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10.25.2016

fullsizerender-2Warm-up Drills I. Run 200m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Clean Doubles Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans. Clean 2-2-2-2-2 (@80%) Notes: For percentage assignments refer to 10.12.2016 linked HERE. Post loads to comments.     "Brahhlic" 10-9-8-7-6-5-4-3-2-1 reps for time of Slamball (40/20lbs) Russian Twist (2ct.) Box Jumps (30/24'') Notes: In a flattering exchange with an employee/neighbor we were told; "Damn, y'all throwing some serious weight in there? We can hear that! Yeah @%!, Brahhlic!"(sp?) Keep getting some, freaks. Thanks for the inspiration, kind sir. Post scores to comments.
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10.24.2016

img_0002ANNOUNEMENTS - Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Push-ups 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Front Squat (Week 5) Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads use 3-rep Front Squat established on 09.19.2016. 5 x 40% (warm-up) 5 x 55% (warm-up) 5 x 70% (warm-up) 3 x 3 reps (5-10lbs more than last week) Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. “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.
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10.21.2016

img_2120ANNOUNCEMENTS – Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. – Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I. Speed Ladder Drills II. 2-3 rounds of 7 x Ring Rows 7 x Push-ups 7 x Wallballs (20/14) III. Mobility Impact/Focus: Back Squat Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 09.07.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 5-5-5 @ 5 to 10lbs heavier than previous Back Squat training Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. Repetition Percentage Calculator Post loads to comments. "Gravitational Assist" Complete as many rounds/reps as possible in 12:00 of 10 x Pull-ups** 10 x Power Snatch (95/65) 10 x Burpees (over bar) **Notes: For an additional challenge athletes may substitute 5 x Bar Muscle-ups for the 10 x Pull-ups. Get some, freaks! Post rounds/reps completed to comments.
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10.20.2016

img_9453“For over a thousand years Roman conquerors returning from the wars enjoyed the honor of triumph, a tumultuous parade. In the procession came trumpeteers, musicians and strange animals from conquered territories, together with carts laden with treasure and captured armaments. The conquerors rode in a triumphal chariot, the dazed prisoners walking in chains before him. Sometimes his children robed in white stood with him in the chariot or rode the trace horses. A slave stood behind the conqueror holding a golden crown and whispering in his ear a warning: that all glory is fleeting.”--General George Patton   Warm-up Drills I. Speed Rope II. Coach’s Choice III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent. Post loads to comments. "Osteogenesis" 3 Rounds for time 500m Row 100ft x KB Overhead Walking Lunge (32/24kg) 50 x Double Unders Notes: The KB Overhead Walking Lunges are with one arm at a time, with left and right sides being responsible for 50ft of travel per round. Use appropriately challenging weights today for the Overhead Walking Lunges. On a different note, feel free to click the name of the WOD for a link to an interesting article that applies to all CrossFitters from every age division. Post scores to comments. Skill Development I. Mobility with a torso and thoracic emphasis. II. While maintaining a sustainable pace that facilitates thinking and working towards movement refinement; athletes will be encouraged to work towards that next level of work capacity and achievement regarding the Still Ring and Bar muscle-up (transitions).
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10.19.2016

14702309_10100128299214766_3933678575967554678_nANNOUNCEMENTS – Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. – Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Deadlift (45lbS) 5 x Power Clean 10 x Hollow Rock 10 x Hindu Push-ups III. Mobility Impact/Focus #1: Power Clean Complex Warm up as needed before completing the following sets of Power Clean + Hang Power Clean every :90. To determine loads use Power Clean + Hang Power Clean max established on 09.27.2016 6 sets of: 2 x Power Clean + Hang Power Clean 75-80% of Max Post loads to comments. Impact/Focus #2: Ring Dips Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips. I. Weighted Ring Dips 5-5-3-3-1-1 II. Ring Dips 6-6-6-6-6-6 III. Modified Ring/Static Dips 8-8-8-8-8 Post scores to comments. WOD 5-10:00 Metabolic Conditioning
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10.18.2016

img_1950*Congratulations to Michelle and Whitney! We can not wait to meet baby Robinson! "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, and die gallantly... Specialization is for insects." — Robert Heinlein, Time Enough for Love Warm-up Drills I. Coach’s Choice II.Dynamic Warm-up 3-4 x 50m Run High Knees Butt Kicks Lateral Shuffle Karaoke Leg Swings 50m Build-up Sprints III. Mobility "Nancy" 5 Rounds for time of Run 400m 15 x Overhead Squats (95/65lbs) Notes: This is one of the Classic Named Benchmark WODs, bring the lumber. Post times to comments. Skill Development I. As a class work diligently through the foam rolling curriculum that will reinforce the benefits and lessons learned during some spontaneous group efforts last week among our peers. II. Additional skill practice or remedial gymnastic movement sets/reps are always fair game... get some, freaks.
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10.17.2016

fullsizerender-61ANNOUNCEMENTS – Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. – Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Front Squat (Week 4) Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads use 3-rep Front Squat established on 09.19.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 3 reps (5-10lbs more than last week) Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. “Persistence Hunting VI” Complete as many reps/meters as possible for each movement within the time allotted 5:00 x Ground-2-Overhead (lbs) 4:00 x Reverse Wallball (20/14) 3:00 x GHD/Abmat Sit-ups 2:00 x Pull-ups 1:00 x Burpees 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.
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10.14.2016

cf%20poster1-airsquat2"When tempted to fight fire with fire try to remember that the Fire Department usually goes at it with water."--Anonymous Warm-up Drills I. Coach's Choice II. Mobility   Impact/Focus: Back Squat Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 09.07.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 5-5-5 @ 5 to 10lbs heavier than previous Back Squat training Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. Repetition Percentage Calculator Post loads to comments. "Gravity Boots" 21-15-9 reps for time of Deadlift (225/155lbs) Box Jump Overs (24/20'') Post scores to comments. Skill Development I. Cumulative 2:00 x Ring Support, in as few efforts as possible II. 5 x Rope Ascents or 10 x Pulls to standing III. Miscellaneous Mobility/Active Recovery Effort; Skill Development make-up.
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10.13.2016

fullsizerender-60ANNOUNCEMENTS - Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. - Veteran's Day, Friday, November 11 we will be hosting the Three Wise Men Veteran's Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select "CrossFit New Hampshire" as the team. Warm-up Drills I. Run 400m II. 2-3 rounds of :15 Handstand Hold 10 x Hollow Rocks 10 x Goblet Squats (24/16) III. 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 5-5-3-3-3 II. Handstand Push-ups (Strict) 5-5-5-5-5 III. Handstand Push-ups (Kipping) 8-8-8-8-8 IV. Negative Handstand Push-ups 5-5-5-5-5 V. Strict DB Press (Heavy) 8-8-8-8-8 Post sets/reps/results to comments. "Green Leaf" Complete 40-30-20-10 reps for time of Wallball (20/14) V-ups Post times to comments.
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10.12.2016

fullsizerender-58ANNOUNCEMENTS -Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Overhead Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 5-5-3-3-3 Post loads to comments. Impact/Focus #2: Clean 1RM Warm up as needed before working to establish a new 1-rep maximum Clean. Clean 1-1-1-1-1RM Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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10.11.2016

img_5411Warm-up Drills I. Coach's Choice II. 6:00 Dynamic Warm-up Run High Knees Butt Kicks Shuffle Karaoke Etc… III. Mobility Skill Development: Pull-up Ascension Ladder Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted. Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups. 2Post scores to comments. "Stockholme Syndrome 2016" Complete as many rounds as possible in 15:00 of 7 x Thrusters (115/75lbs) Max Reps x Double-unders 200m Run Notes: Every time a set of Single/Double-unders reaches failure complete a 200m Run. Post total rounds completed and best/worst rep records for consecutive Double-unders to comments.
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10.10.2016

img_2618Congratulations to Ashley and Abby on their performance yesterday at the 6th Annual Ginny Robinson Memorial Weightlifting Meet. We're so proud of you both! ANNOUNCEMENTS -Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x Hindu Push-ups 10 x Overhead Squat (PVC) III. Mobility Impact/Focus: Front Squat (Week 3) Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads use 3-rep Front Squat established on 09.19.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 3 reps (5-10lbs more than last week) Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Brahms" Complete 5 rounds for time of Row 350m 5 x Power Snatch (135/95) Post times to comments.
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10.07.2016

fullsizerender Sometimes we find strength in training for the spirit and fight of another. 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: Sumo Deadlift Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift. Sumo Deadlift 3-3-3-3-3 Post loads to comments. "Simplex Method" 4 Rounds for time of 25 x Wallball (20/14lbs) 20 x KB Snatch (24/16kg) 15 x Pull-ups Post scores to comments. Skill Development A. Back Extensions: 3 sets of 15-12-9 reps each B. 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)
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10.06.2016

fullsizerender-57Warm-up Drills I. Speed Rope 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 5-5-5-5-5 Notes: Athletes should plan to work either the Push Jerk or Split Jerk throughout both the warm-up and working sets. Not both. Post loads to comments. “GHD Annie” For time 50-40-30-20-10 reps of Double-unders GHD Sit-ups Notes: Those not doing GHD sit-ups will perform Abmat sit-ups with their feet anchored by dumbbells. Post scores to comments.
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10.05.2016

fullsizerender-56Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Snatch Grip Deadlift 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus #1: Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00 total. 4x1 @ 80% 4x1 @ 85% 4x1 @ 80% Post loads to comments. Impact/Focus #2: Back Squat Impact/Focus #2: Back Squat Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads use 5-rep Back Squat established on 09.07.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 3 reps (80% 5RM) Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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10.04.2016

img_1594-2Warm-up Drills I. Games... II. Mobility "Concentration Gradient" In teams of two athletes, with each responsible for half of the following workload, complete for time: 50 x Pull-ups 50 x Push-ups 50 x Kneeling Slamball (40/20lbs) Row 50kcal 50 x Push Press (95/65lbs) 50 x Abmat Sit-ups 50 x Pull-ups Notes: Only one athlete may be working at a time with exception to Kneeling Slamball (40/20lbs), which involves catching a partner's rep rebound, and Partner Weighted Abmat Sit-ups, which is the athlete's passing a 20lb Medicine Ball over head while in the supine position during each repetition. Post scores to comments. Skill Development I. Goat work and Mobility efforts II. Supplemental Pull-up Training: Negatives for 3-5 sets of 5 reps each
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UPCOMING EVENTS

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