Monthly Archives: May 2017

05.26.2017

FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.

3 x Deadlift

Notes: Athletes should plan to increase weight every 1-2 sets as form allows.

Post loads to comments.

“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Post total rounds/reps completed to comments.

Skill Development
Mobilize in preparation for “Murph”

 

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05.25.2017

IMG_1720

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

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

Impact/Focus: Push or Split Jerk 1RM
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 1-1-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks.

Post loads to comments.

“Blackjack”
Four rounds for time of
9 x Burpees
15 x Slamball (40/20lbs)
21 x Wallball (20/14lbs)

Post scores to comments.

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05.24.2017

FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: KB Swing/GHD EMOTM
Complete the following workload every minute on the minute for 10:00.

Even: 15 x ‘American’ KB Swings (32/24)
Odd: 15 x GHD Sit-ups

ROMWOD
“Pigeons, Puppies, & Frogs”

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05.23.2017

FullSizeRender

Charity is running a 9k to Home Base at Fenway on June 15, 2017… Her fundraiser page is in support of Veteran services through a Home Base program provided by the cooperation of the Boston Red Sox and Massachusetts General Hospital. Link can be found under announcements! Get some Charity!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

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

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.

2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize

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05.22.2017

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Shout out to WWE Superstars Becky, Charlotte, and Natalya for dropping in last week while they were in town. It was great meeting you!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (20/14)
III. Mobility

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

Front Squat 1-1-1-1 (95% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Tier”
For time
12 x Power Cleans (165/115)
20 x Pistols (alternating)
9 x Power Cleans (185/125)
16 x Pistols (alternating)
6 x Power Cleans (205/135)
12 x Pistols (alternating)

Post times to comments.

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05.19.2017

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WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Yes, this is a benchmark WOD… Get some, freaks.

Post scores to comments.

Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below

Deadlift 3-3-3-3-3

Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.

Post scores to comments.

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05.18.2017

IMG_0628-1ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

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

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 1-1-1-1 (92.5-95%1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages.

Post scores to comments.

“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)

Notes: Alternate arms for the KB Snatch.

Post scores to comments.

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05.17.2017

IMG_0738ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus: Clean Doubles x :75 seconds
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full).
Every :75 for 7 rounds execute 2 x Full Cleans.

Post scores to comments.

“Pushing Pull”
Complete as many rounds and reps as possible in 10:00 of
Row 20kcal
10 x Burpees

Post scores to comments.

ROMWOD: “Hinge”

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05.16.2017

18449294_1392387934140535_2099111320947912779_oANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3

Post loads to comments.

“Levitate”
Complete for time
Run 800m
Then…
3 rounds of
10 x Overhead Squat (115/75)
25 x GHD Sit-ups
Then…
Run 800m

Post times to comments.

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05.15.2017

IMG_1996ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Kb Swings (24/16
10 x Goblet Squats (24/16)
III. Mobility

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

Front Squat 2-2-2 (90% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Task Priority Nate”
Complete 7 rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x ‘American’ KB Swings (32/24)

Post times to comments.

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05.12.2017

FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

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 KB Swings
7 x Hollow Rocks
III. Mobility

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

Deadlift 5-5-5-5-5

Post loads to comments.

“Tabata Kabob”
Tabata x Burpees
Tabata x V-ups
Tabata x Slamball (40/20)
Tabata x Air Squat

Notes: The Tabata interval sequence is 8 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.

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05.11.2017

IMG_0971Congratulations to Will and William for graduating our on-ramp program. Welcome to the family!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. 2 rounds of
Row 250m
5 x Pull-ups
10 x Walking Lunges
10 x Strict Press (45/35)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 1-1-1-1-1 (90% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes should aim to complete at least 4 singles at 90% for today.

Post scores to comments.

“Ups”
Complete as many rounds/reps as possible in 10:00 of
5 x Bar Muscle-ups
15 x Box Jumps (24/20)

Notes: Scale option for bar muscles ups = 10 x chest-2-bar pulls or current pull-up progression per round.

Post rounds/reps completed to comments.

Skill Development
– Slay GOATS
– Mobilize

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05.10.2017

IMG_1970ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

“Everglades”
Complete 4 rounds for time of
Row 500m
Run 400m

Post times to comments.

ROMWOD
“Everything Burrito”

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05.08.2017

Congratulations to Luke and Erica on their beautiful baby daughter: Gianni Best Grilli!

Congratulations to Luke and Erica on their beautiful baby daughter: Gianna Best Grilli!

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

Amoskeag U19 Rugby (win) under observation… via Coach Chase.

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

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

Impact/Focus: Power Clean Singles
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans.
Power Clean 1-1-1-1-1-1-1RM

Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you’re feeling like those PR’s are within range, then by all means; Get some, freaks.

“Roman Chairs”
35-30-25-20-15 reps for time of
DB Snatch (50/35lbs)
GHD Sit-ups
Push-ups

Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition.

Post scores to comments.

Skill Development
5 Rounds for quality work/max time in hold of
:30 x L-sit (rings/paralettes/hanging knee raise)
:30 x Rest
5-7 strict reps x Pull-ups or Chin-ups
Post training to comments.

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05.08.2017

FullSizeRenderANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

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

Front Squat 3-3-3-3 (85% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

“Derringer”
Complete as many rounds/reps as possible in 4:00 of
6 x Toes-2-Bar
12 x Wallball (20/14)
24 x Double unders

Rest 1 minute. Repeat for a total of 4 cycles.

Post total rounds/reps completed to comments.

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05.05.2017

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SSG. Kyle R. Warren

*SPECIAL ANNOUNCEMENT (See Below WOD)*

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility

“Painstorm X”
Complete for time in teams of 2 athletes:
200m Farmer’s Walk (50/35# DBs)
100 x Pull-ups
100 x Thrusters (45/35# BB)
200m Sandbag Portage
75 x Burpees
75 x Hang Power Cleans (45/35# BB)
200m Suitcase Walk (24/16kg KB)
50 x ‘American’ KB Swings (24/16)
200m Waiters Walk (24/16kg KB)
50 Calorie Row
25 x Handstand Push-ups

Notes: Divide and conquer anyway you can. Each partner must complete 1/2 of the reps.

Post times to comments.

*SPECIAL ANNOUNCEMENT*
The 6th Staff Sergeant Kyle Warren Memorial Rugby Match will be played on Saturday, May 6, 2017. Amoskeag Rugby will take on its friends, the Fort Drum Barracks Rangers, as well as the Boston Irish Wolfhounds in round robin matches to celebrate and honor our friend and teammate, Staff Sergeant Kyle Warren, who gave his life in service to our Country in July 2010. He was carrying out his mission in Tsagay, Afghanistan as part of Operation Enduring Freedom. The event will kick-off at 1pm at Gill Stadium in Manchester, New Hampshire.

Kyle Warren was born on April 30, 1982 in Torrance, California. He moved to New Hampshire in 2003, and enlisted in the Army in October of 2004. He entered the army as a Special Forces Trainee, and did his basic and advanced training at Fort Benning, Georgia. He attended the John F. Kennedy Special Warfare Center and the Special Operations Medical Training Center. He earned his green beret in 2007 and was stationed at Fort Bragg as a Special Forces Medical Sargent.

For Amoskeag, the match will begin with 15 men who played with Kyle during his time with the Club. Funds will be raised and donated to Team Red, White, and Blue, an organization dedicated to enriching “the lives of America’s veterans by connecting them to their community through physical and social activity.” These donations will be made in honor and rememberance of Kyle.

There will be a donation jar on match day, however, if anyone would like to make a donation prior to the match you may do so as follows:

a.) Via Paypal on the Amoskeag Rugby website — www.amoskeagrugby.com — Please be sure to designate that your donation is being made to “KWM” or “TRWB”; or

b.) Via Regular Mail — If you wish to mail in a check or money order, please send it to

New Hampshire Rugby Football Foundation
ATTN: KWM
124 Fox Hollow Way
Manchester, New Hampshire 03104

Following the matches, Amoskeag Rugby invites all friends to join in the annual Runnning of the Bulls Fundraiser! All funds raised all also be donated to Team Red, White, and Blue. Join us for a great time and a fun run beginning at 5pm at the Wild Rover Pub in Manchester, New Hampshire.

For more information about SSG Kyle R. Warren, please visit the following link: HERE

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05.04.2017

18221674_1382902695089059_2880155833279764546_nANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Red Seven”
Complete the following again a 13:00 running clock:
Run 800m

In the remaining time complete as many rounds/reps as possible of
7 x Power Snatch (115/75)
14 x Box Jumps (24/20)

Notes: Rx+: 135/95lbs power snatch and 30/24″ box jumps

Post rounds/reps completed to comments.

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05.03.2017

18157164_1380556001990395_7820503025527830138_nCongratulations to Whitney and Michelle on the birth of their beautiful baby girl Isabelle! We can’t wait to meet her!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:20 x Ring Support
7 x Push-ups
7 x Deadlift
7 x Clean
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95)
Ring Dips

Notes: Compare scores to 06.02.2016. This is a leaderboard benchmark workout. Enjoy!

Old School Demo Video: HERE

Post times to comments.

ROMWOD
“Hidden Dragon”

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05.02.2017

80658B50-0BCB-428C-A522-57157BB4136E 2Frame-01-05-2017-11-19-24Congratulations to Anne, Heidi, and Katelyn on their performances during the Rookie Rivalry CrossFit Competition this past weekend. We also want to congratulate Darren on placing fourth in the Strongman 2.0 Competition Saturday, and Smiley Mike on his second consecutive completion of a Spartan Ultra Marathon Distance event.
…Freaks everywhere getting some!

ANNOUNCEMENTS:
– Our May On-ramp class begins Tonight at 6pm!

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: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 total rounds.

1 rep each arm of:
KB Snatch + KB Overhead Squat + Turkish Get-up** + KB Overhead Squat

Notes: **Perform the turkish get-up in reverse order from standing, supine, back to standing.

Post loads to comments.

“Triad Behavioral Aggregate”
Complete as many rounds and reps as possible in 14:00 of
25ft x Handstand Walk
20 x GHD Sit-ups
Row 20kcal

Notes: 25ft of Handstand Walk scales to 50ft of Bear Crawl. Count 5ft of distance as a repetition when calculating scores.

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts

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UPCOMING EVENTS

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