Author Archives: Chase

07.22.2016

FullSizeRender-46Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They’ll be slaying workouts along side you soon.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft x Waiters Walk
10 x Suitcase Deadlift (5L/5R)
10 x Sumo Deadlift High Pull
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 5-5-5-5-5

Post loads to comments.

“A Nabisco Treat”
Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station.
Overhead Squat (95/65)
Push-ups
Lunges
Abmat Sit-ups
Rest 1:00

Post total reps per movement to comments.

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07.20.2016

IMG_9595

Congratulation to Jeff for completing the Runner’s World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we’re proud of you.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Press
III. Mobility

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

1 x Power Clean

Notes: Athletes should increase weight for as long as possible.

Post loads to comments.

Impact/Focus #2: Barbell Row
Warm up as needed before completing the following workload for Barbell Row.

Barbell Row 5-5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Mobilize and prepare for Thursday’s glory!

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07.18.2016

FullSizeRender-45Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3RM

Post loads to comments.

“Ruminant”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Push Press (115/75)
Slamball (40/20)

Post times to comments

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07.15.2016

IMG_9391Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squat (PVC)
III. Mobility

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

Snatch 3-3-3-3-3

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“Bergeron Beep Test” (Courtesy CFNE)
Complete the following every minute on the minute, for as long as possible
7 x Thrusters (75/55)
7 x Pull-ups
7 x Burpees

Notes: Minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Post rounds completed or time for 10 rounds to comments.

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07.13.2016

FullSizeRender-44Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Clean (45lbs)
5 x Front Squat
5 x Push Press
5 x Overhead Squat
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 1-rep max for the day.

Overhead Squat 5-5-3-3-1-1

Post loads to comments.

Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps each) before completing the following workload for Power Clean.

Power Clean 4-4-4-4 (75%)

Notes: Athletes should attempt to complete 4 x Touch N’ Go repetitions; warm-up well in order to facilitate 4 working sets at 75% of a recent 1RM. Reference numbers from 06.07.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.11.2016

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Daren showing how we support R.E.D. Friday’s @ CFNH.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat.

Front Squat 5-5-5-5-5RM

Post loads to comments.

“Milradian”
Complete 4 rounds for time of
8 x Box Jumps (30/24)(Step Down)
10 x  Pull-ups
16 x KB Snatch (24/16)(8L/8R)

Post times to comments.

Skill Development
5 sets for Quality
10 x Push-ups

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07.08.2016

FullSizeRender-43Warm-up Drills
I. Row 2:00
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: Snatch Complex
Warm up as needed (3 sets) before working to establish a maximum effort in the following snatch complex.

1 x Power Snatch + 1 x Snatch

Notes: Quality before weight today will be the focus as we’ll be shifting our focus to the full lifts in the coming weeks.

“Project Thunder”
Complete 5 rounds for time of
10 x Deadlift (225/155)
20 x Wallball (20/14)

Post times to comments.

Skill Development
For time
100 x V-ups

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07.06.2016

IMG_9113Warm-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 #1: Overhead Squat Triples
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.01.2016

13516155_1092898477422817_6409329466902744723_nANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 200m (Pose Running)
II. 2-3 rounds of
25ft Waiter’s Walk
10 x SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk12)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Punctuated Equilibrium”
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Rest 2:00

Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches.

Post rounds/reps completed for each AMRAP to comments.

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06.29.2016

IMG_8314ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. 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 5-5-5-5

Post loads to comments.

Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.

Strict Press 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
3×12 DB Row

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06.27.2016

FullSizeRender-42Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk12)
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 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Posted in | 6 Comments

06.24.2016

IMG_8179Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders

Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).

Post times to comments.

Posted in | 4 Comments

06.22.2016

FullSizeRender-41ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

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

Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.

Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55

Post scores to comments.

Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.

Bench Press 5-3-3-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.20.2016

IMG_6245ANNOUNCEMENTS:
– This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk11)
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 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Warrior’s Code”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Power Snatch (75/55)
Push-ups
Sumo Deadlift High Pull (75/55)

Post times to comments.

Posted in | 5 Comments

06.17.2016

13445249_1084235078289157_2407258928708497166_n

Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
10 x Hindu Push-ups
10 x ‘American’ KB Swings (24/16)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk10)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Muy Caliente”
Complete for time
12-9-6-3 x Muscle-ups
Run 200m

Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run.

Post times to comments.

Posted in | 4 Comments

06.15.2016

IMG_0118Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus #1: Power Snatch Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00.

1 x Power Snatch.

Notes: Athletes should increase weight for as long as possible.

Post loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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06.13.2016

IMG_0023Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk10)
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 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Helen”
3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!

Post times to comments.

Posted in | 6 Comments

06.10.2016

FullSizeRender-40Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings (24/16)
10 x Goblet Squats
10 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk9)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Sabotaged”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Ring Row
1:00 x Ring Dips
1:00 x Rest

Notes: In this workout you move from each of the stations after a minute of work for max reps. The clock does not reset or stop between exercises. This is a three-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.

Post scores to comments.

Skill Development
5-10:00 of Mandatory Mobility and/or Foam Rolling

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06.08.2016

IMG_6682Warm-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 #1: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2-2-2 (23X1 Tempo)

Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.

Post loads to comments.

Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.20.2016

FullSizeRender (4)UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x KB Deadlift
III. Mobility

Impact/Focus: Deadlift (Wk 6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

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“Sisyphus’s Climb”
Against a 12:00 clock, climb as high in the ascension ladder as possible, increasing by 3 reps every round (3, 6, 9, 12…) of.

Handstand Push-ups
Toes-2-Bar

Post total reps completed to comments.

Posted in | 3 Comments

05.18.2016

FullSizeRender-39UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to establish a 2 rep maximum for Hang Clean.

Hang Clean 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Overhead Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.

Overhead Squat 2-2-2-2-2 (work to 90% 1RM)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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