Author Archives: Chase

08.27.2015

IMG_0074ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
10 x DB Press (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

Turkish Get-up 1-1-1-1-1-1-1 (Increasing weight)

Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.

Post loads to comments.

“Hold ‘Em or Fold ‘Em”
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders

Post rounds/reps completed to comments.

Posted in | 3 Comments

08.26.2015

IMG_0306ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Snatch 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Snatch. Warm up with 3 sets x 3 reps (recommended).

Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Clean & Jerk 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Clean & Jerk. Warm up with 3 sets x 3 reps (recommended).

Clean & Jerk 1-1-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.24.2015

FullSizeRender-10

Thank you to everyone that came Saturday to support the cause to raise awareness for the fight to End Veteran Suicide.

ANNOUNCEMENT: Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.

Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Push-ups (CFGS)
7 x American KB Swings
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 2-2-2-2 (90% of 1RM)

Post loads to comments.

“Touché”
Complete 3 rounds for time of
Run 400m
15 x Handstand Push-ups
25 x American KB Swings (32/24)

Post times to comments.

Posted in | 4 Comments

08.21.2015

11707554_909011779144822_7445629891091245347_n-2THERE WILL BE NO OPEN GYM ON SATURDAY. Event participants may begin arriving around  11:15am for the 12:20am wod commencement.

ANNOUNCEMENT #1: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

ANNOUNCEMENT #2: On Sunday Luke, Jaymes, Abby, and Christine will be competing at the Nor’easter Throwdown at Hampton Beach State Park (yes in the sand) at 9am. Feel free to come support them and enjoy the beach, sun, and waves.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Step-ups
III. Mobility

Impact/Focus: Deficit Deadlifts
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Deficit Deadlift 3-3-3-3-3

Post loads to comments.

“Dog Days of Summer”
For time complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Ring Push-ups
Box Jumps (30/24)

Post times to comments.

Posted in | 7 Comments

08.19.2015

IMG_2326ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x DB Press (5L/5R)
10 x Walking Lunges
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.17.2015

FullSizeRender-9ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
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: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3 (85% of 1RM)

Post loads to comments.

“Helium-3″
Complete 5 rounds for time of
9-7-5-3-1 x Power Snatch (115/85)
12-12-12-12-12 x Pull-ups
50-50-50-50-50 x Double unders

Post times to comments.

Posted in | 5 Comments

08.14.2015

IMG_2207Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed before completing the following workload. Increase weights as form allows.

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post scores to comments.

Posted in | 6 Comments

08.12.2015

11141358_1889561811268259_9196703202344340074_nCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.

1 x Clean

Post loads to comments.

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders

Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.

Posted in | 7 Comments

08.10.2015

11056599_920013998036_1240434152565745392_nWe want to congratulate everyone who competed in the “No Baby Leave Your Socks On” competition at CrossFit Reclamation this past weekend. Whether it was your first competition, first Rx competition, or even just a chance to compete, we are so proud of you all for representing CrossFit New Hampshire.

CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Active Heroes Team

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Abmat Sit-ups
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 based off your current 1RM Front Squat from 07.20.2015.

Front Squat 2-2-2-2-2 (85% of 1RM)

Post loads to comments.

“Dugout”
Complete for time
Run 400m
2 rounds of
12 x Handstand Push-ups
12 x Toes-2-Bar
Run 400m
2 rounds of
9 x Handstand Push-ups
9 x Toes-2-Bar
Run 400m
2 rounds of
6 x Handstand Push-ups
6 x Toes-2-Bar

Note: Proper scaling options will be provided base on each individuals level of progression.

Post times to comments.

Posted in | 4 Comments

08.07.2015

11144074_1889570854600688_8143164035573681538_oREMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Chin-ups
7 x Push-ups
10 x Superman Rocks
III. Mobility

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

Deadlift 5-5-5-5-5

Post loads to comments.

“Rotisserie”
Complete for time
100ft x Overhead Walking Lunges (45/25lbs)
Then 5 rounds of
5-4-3-2-1 x Muscle-ups
10-10-10-10-10 x Burpees (45lb Plate)
15-15-15-15-15 x Medicine Ball Cleans (40/20)
Then
100ft x Overhead Walking Lunges (45/25lbs)

Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc.

Post times time to comments.

Posted in | 3 Comments

08.05.2015

11781799_1096840400329495_4246578085446351591_nWarm-up Drills
I. R0w 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:

1 x Back Squat
1 x Bench Press
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post times and weights used for each movement to comments.

“Ostrich Eggs”
Run 200m
For Time: 50 x Slamball (40/20)
Run 200m
AMRAP ___ Minutes x Slamball
Run 200m

Notes: Time for AMRAP (As many reps as possible) is time it took the athlete to complete 50 x Slamball for time.

Post time and reps completed to comments.

Skill Development
CFNE Bulletproof Shoulders: DEMO Here

Posted in | 4 Comments

08.03.2014

11800161_919550208090979_6508186293690064820_nWe want to congratulate all the athletes that competed today at CrossFit Free’s Summer Burner. We couldn’t be more proud of everyone’s performance. You all have made huge improvements over the past few months and today the hard work paid off! Congrats to Jaymes and Luke on their 2nd Place finish!

It was Charity, Abby, Christine, Christin, and Mark’s first competition and they did awesome. We’re excited to see them in future competitions!

Lastly a big thank you to those that came to support and cheer the teams on throughout the day. It always makes the workouts a little easier hearing familiar voices in the crowd.

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP 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 based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3-3 (80% of 1RM)

Post loads to comments.

“Comorbidity”
Complete as many rounds/reps as possible in 9:00 of
15 x Calorie Row
10 x Push/Split Jerk (135/95)

Post rounds/reps completed to comments.

Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10

Posted in | 4 Comments

07.31.2015

11760048_915554260386_5012385033001459077_nREMINDER: There will be no Open Gym the following two Saturday’s due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes.

Saturday August 1st – “Summer Burner” at CrossFit Free in Salem, NH
Saturday August 8th – “No Baby Leave Your Socks On” at CrossFit Reclamation in Exeter, NH

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
7 x KB Swings
10 x Abmat Sit-ups
III. Mobility

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

Deadlift 3-3-3-3-3

Post loads to comments.

“Book Keeper”
Complete for time
Run 400m
50 x GHD Sit-ups
35 x Handstand Push-ups
50 x GHD Sit-ups
Run 400m

Posted in | 2 Comments

07.29.2015

FullSizeRender-8ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

 

 

 

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

Impact/Focus #1: Snatch 3RM
Warm up as needed before working to establish a 3-rep max Snatch.

Snatch 3-3-3-3-3
Drop sets 3×2 80%

Post loads to comments

Impact/Focus #2: Barbell Row
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Barbell Row 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 2 Comments

07.27.2015

DT-thANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Cleans
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3-3 (75% of 1RM)

Post loads to comments.

“DT”
Complete 5 rounds for time
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post times to comments.

Skill Development
Complete for quality
:45 x Cumulative L-Sit Hold
:20 x Plank Hold
:20 x Side Plank Hold (Left)
:20 x Side Plank Hold (Right)
50 x GHD/Abmat Sit-ups

Posted in | 3 Comments

07.24.2015

10341537_905453266167340_1584541585385469078_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

**Pssst. Look lively, freaks: CFNH Paleo Resources

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: Snatch Grip Deadlift
Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload.

Snatch Grip Deadlift 3-3-3-3

Post loads to comments.

“Pull then Smash”
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (40/20)

**Notes: Each round will begin with a 400m run. Get some,,,, Freaks!

Post times to comments.

Posted in | 3 Comments

07.22.2015

10987304_909010549144945_1250197663102627865_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 2-2-1-1-1-1RM
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

Impact/Focus #2: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3×5 (80% of 5RM)

Post loads to comments.

“Action Potential”
Complete 4 rounds for time of
Row 250m
7 x Hang Cleans (155/115lbs)

Post times to comments.

Posted in | 1 Comment

07.20.2015

11742878_909010295811637_1886078125254916747_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Supermans
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep max for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Sudation Mandatory”
Complete 4 rounds for time of
9 x Overhead Squats (115/75)
12 x Toes-2-Bar
15 x Box Jumps (24/20)

Posted in | 2 Comments

07.17.2015

11701178_910386219007378_8057851536359650271_nWarm-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

“NBLYSO WOD #2″
Complete as many rounds/reps as possible in 8:00 of
10 x Deadlift (275/185)
25 x Wallball (20/14)

Post rounds/reps completed to comments.

“Silly Fast”
Complete 4 rounds for time of
Run 200
20 x GHD Sit-ups

Post times to comments.

Posted in | 2 Comments

07.16.2015

11709539_905453649500635_2045803035196313533_nWarm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Wallball (Arms only)
III. Mobility

Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press.

Push Press 5-5-5-5-5

Post loads to comments.

“Kibble N’ Bits”
Complete as many rounds/reps as possible in 12:00 of
10 x Power Snatch (75/55)
20 x Floor Wipers (75/55)
30 x Double unders

Post rounds/reps completed to comments.

Skill Development
GOAT Work, Mobility, Etc…

Posted in | 1 Comment

07.15.2015

11707583_909012139144786_7900466724452997357_nWarm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.

Clean + Hang Clean + Push/Split Jerk

Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.

Post loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 2 Comments