Author Archives: Chase

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

Post loads to comments.

“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.

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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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05.16.2016

13220960_1065167116862620_8561606268837388737_nUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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 (Wk6)
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. We 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

Post loads to comments.

“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds/reps completed to comments

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05.13.2016

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Congratulations to Smiley Mike on his first ring muscle-up on Thursday!

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

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
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

Post loads to comments.

“GOFAI”
Complete 20-16-12-8-4 reps for time of
Push Press (115/85)
Walking Lunges (Back Rack)

Post times to comments.

Skill Development
Slay GOATs and Mobilize!

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05.11.2016

FullSizeRender-37UPCOMING 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: Power Clean
Following movement review, warm-up as needed before completing the following workload.

Power Clean 5-5-5-5-5

Notes: Today’s effort will be touch and go reps focusing on quality of movement and proper barbell cycling technique.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before working towards a heavy single for Push/Split Jerk.

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

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.09.2016

FullSizeRender-36UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

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 (Wk5)
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. We 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

Post loads to comments.

“Graham’s Crunch”
Complete 5 rounds for time of
15 x Power Snatch (95/65)
20 x Push-ups
25 x Abmat Sit-ups

Post times to comments.

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05.06.2016

IMG_6355**ANNOUNCEMENT: Our CrossFit Day at the Fisher Cats game this Saturday has been postponed due to the high possibility of rain. Stay tuned as we’ll be announcing the new date soon!

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

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings
7 x Med Ball Cleans (20/14)
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift
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

Post loads to comments.

“The Slide”
Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
Hang Power Clean (95/65lbs)
Lateral Skiers

Rest 2:00

Complete as many reps as possible in 6:00 of the following movements, climbing by 3 reps per round
‘American’ KB Swings (32/24kg)
Burpees (6″ target)

Rest 1:00

2:00 Max Reps x Double unders

Post reps completed for each AMRAP to comments.

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05.04.2016

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The 6am crew surprised Brenna (Small Fry) a few weeks ago with a mini baby shower. The community and support that we show towards each other is unlike any other. We’re ready for Baby Stanton!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed before working to a heavy weight in the following snatch complex using 4-5 working sets.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

Impact/Focus #2: Barbell Row
Following movement review, complete the following workload for barbell row.

Barbell Row 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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05.02.2016

FullSizeRender-35Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk4)
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. We 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

Post loads to comments.

“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)

Post times to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
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)

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04.27.2016

FullSizeRender-34

Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

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 #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

Post loads to comments.

Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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04.25.2016

FullSizeRender-33

We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk3)
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. We 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

Post loads to comments.

“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.22.2016

FullSizeRender-32

Congratulations to our April on-ramp graduates. Trevor, Matt, Ben, and Dan (not pictured) will be working hard along side you all. Please welcome them to our community.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Row/Run
II. 2-3 rounds of
25ft Waiters Walk (Left)
25ft Waiters Walk (Right)
10 x KB Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
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 (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

Post loads to comments.

“Gatorville”
Complete as many rounds/reps as possible in 6:00 of
7 x Pull-ups
14 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
7 x Toes-2-Bar
14 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

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04.20.2016

IMG_6059ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Push Press
III. Mobility

Impact/Focus #1: Push/Split Jerk Technique
After warm-up, athletes will review proper push/split jerk technique and be assigned an appropriate rep scheme to follow for today’s workout.

Push/Split Jerk TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 3 reps) before making 4 attempts to establish a 7-rep max Front Squat.

Front Squat 7-7-7-7

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.18.2016

12985482_1049332368446095_9031875494903514295_n

Congratulations to Jaymes for completing the Tough Ruck 2016. He completed 26.2 miles with 40 pounds on his back! Awesome job!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Abmat Sit-ups
10 x Overhead Squat (PVC Wall Therapy)
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 04.04.2016

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

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

Post loads to comments.

“Rhetorical Mountaineering”
Complete as many reps as possible in 12:00 of
3 x Overhead Squat (95/65)
3 x Box Jumps (24/20)
6 x Overhead Squat (95/65)
6 x Box Jumps (24/20)
9 x Overhead Squat (95/65)
9 x Box Jumps (24/20)
12, 15…etc…

Post total reps completed to comments.

Posted in | 3 Comments

04.15.2016

FullSizeRender-31ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
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)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will 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

Post loads to comments.

“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

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04.13.2016

12923314_1040933495952649_3176634263328247901_nWarm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Clean Technique
After warm-up, athletes will review proper clean technique and be assigned an appropriate rep scheme to follow for today’s workout.

Clean TBD

Post loads to comments.

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

Front Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Address mobility issues that may be identified during the clean portion of today’s workout. This mobility should be done multiple times per week to help with front rack position.

Slay GOATS

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04.11.2016

12936552_1044473758931956_4629449397030420005_nWarm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
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 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will 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

Post loads to comments.

“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar

Post times to comments.

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04.08.2016

IMG_6386Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Good Mornings
III. Mobility

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

Deadlift 5-5-5-5-5RM

Post loads to comments.

“Cliff Hanger”
Complete as many rounds/reps as possible in 6:00 of
7 x Hang Power Cleans (115/85)
30 x Double unders

Rest 1:00

Complete as many rounds/reps as possible in 6:00 of
5 x Hang Power Cleans (115/85)
21 x Double unders

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.06.2016

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Thank you to all the CFNH athletes who came to the Veteran Benefit at SNHU to help raise money for Homes for Our Troops. It was a great success and we appreciate your support.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Snatch Grip Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Technique
After warm-up, athletes will review proper snatch technique and be assigned an appropriate rep scheme to follow for today’s workout.

Snatch TBD

Post loads to comments.

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

Front Squat 2-2-2-2
Drop Sets 2×3 @ 80%

Post loads to comments.

Skill Development
Complete 3-4 rounds for quality of
:20 L-Sit Hold
10 x Back Extension
8 x DB Row (Left)
8 x DB Row (Right)

Part II (Optional)
4×8 Deadhang Pull-ups

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04.04.2016

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Thank you to our athletes that did #handstands4tay in celebration of Taylor Lessard’s life that was cut short over a year ago. She was Andrea’s best friend, and every year on Taylor’s birthday her family and friends perform handstands at various locations to honor her and her love for handstands.

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
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 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Back Squat.

Back Squat 5-5-5-5RM

Post loads to comments.

“Kittens & Clydesdales”
Complete 5 rounds for time of
6 x Power Clean (155/105)
9 x Handstand Push-ups
12 x Pull-ups

Post times to comments.

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04.01.2016

WODs (03.19.2009) 051ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

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

“The 9 Fundamental Circles of Hell”
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:

Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

April Fool’s…or is it…

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