The Blog

02.24.2017

IMG_0514Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:20 x Ring Support
10 x SDLHP (24/16)
10 x Walking Lunges

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Endemic Warfare”
Complete as many rounds/reps as possible in 7:00 of
30 x Walking Lunges
12 x Ring Dips
8 x Slamball (40/20)

Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
20 x Walking Lunges
8 x Ring Dips
6 x Slamball (40/20)

Post rounds/reps completed to comments.

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02.23.2017

Screen Shot 2017-02-22 at 11.48.00 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!

REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus: Push Press 5-5-5 (Wk6)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @95% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

“Tactical Thaw Therapy”
For time
5 Rounds of
5 x Bar Muscle-ups
14 x DB Snatch (50/35lbs)
Run 400m

Notes: DB Snatch is 7 reps per arm, alternating right and left, each round. Scaling guidelines are 5 x Bar Muscle-ups = 7 x C2B Pull-ups = 10 x Chin-over-bar Pull-ups.

Post scores to comments.

Skill Development
*See guidelines on whiteboard
*Individual ROMWOD

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02.22.2017

IMG_0435THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. 2:00 Speed Rope Drills
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 for Turkish Get-ups.

Turkish Get-up 5-4-3-2-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible.

Post loads to comments.

“Half GHD Annie”
Complete 25-20-15-10-5 reps for time of
Double unders
GHD Sit-ups

Post times to comments.

Skill Development
ROMWOD

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02.21.2017

Screen Shot 2017-02-20 at 11.11.55 PMTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for ten total repeat efforts. Every :75 execute 2 x Power Clean for the first five rounds (two reps per :75). Execute 1 x Power Clean for the final five round (one rep per :75). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

Every :75 for 5 rounds: 2 x Power Clean
Every :75 for 5 rounds: 1 x Power Clean

Notes: Go heavy, but do it well. Today do not be afraid to fail. Get some, freaks.

Post loads to comments.

“Workout 15.5”
27-21-15-9 reps for time of
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

Notes: Reference linke from 03.30.2015 HERE.
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Skill Development
*See guidelines on whiteboard

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02.20.2017

16807092_1308103282569001_2616534951436620494_nThank you to the RSS Manchester USMC Poolees for joining us on Saturday morning of their IST. Good luck in Parris Island!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

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

Back Squat 2-2-2-2-2 (25X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Tricycle”
Complete 4 rounds for Max Reps of the following
1:00 x Burpee Box Jumps (24/20)
1:00 x Toes-2-Bar
1:00 x Overhead Squat (115/75)
1:00 Rest

Post total reps per movement to comments.

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02.17.2017

FullSizeRender-76THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x SDLHP (24/16)
10 x KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk6)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.

5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Vector Track”
Complete for time
9 x Muscle-ups
25 x Wallball (20/14)
7 x Muscle-ups
25 x Wallball (20/14)
5 x Muscle-ups
25 x Wallball (20/14)

Post times to comments.

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02.16.2017

2017openinfo_v5_sm

“Man’s essential characteristic is his rational faculty. Man’s mind is his basic means of survival—his only means of gaining knowledge…
 In order to sustain its life, every living species has to follow a certain course of action required by its nature. The action required to sustain human life is primarily intellectual: everything man needs has to be discovered by his mind and produced by his effort. Production is the application of reason to the problem of survival.”
–Ayn Rand, The Objectivist Ethics

-A Wikipedia biographical link detailing this woman’s life as a literary pioneer and deep philosophical thinker may be found HERE for your reading pleasure.

 

 

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

“A Rep Loaf”
Complete as many rounds/reps as possible in 20:00 of
7 x Handstand Push-ups
20 x Hang Power Clean (95/65lbs)
6 x Handstand Push-ups
30 x Slamball (40/20lbs)
5 x Handstand Push-ups
40 x GHD Sit-ups
4 x Handstand Push-ups
50 x Double-unders

Post rounds/reps completed to comments.

Skill Development: L-sit
Complete 6 Rounds of L-sit holds.
scaling the utilized apparatus (rings, paralettes, etc.) or movement (L-sit, Tuck, Mixed Seat, Plank, hollow holds, etc.) as needed.
L-sit hold #1: single or cumulative effort to hold max time in position vs a 1:00 clock. Each subsequent L-sit effort (minimum of 5 sets) should represent half the total time of the 1:00 l-sit strength test. An example to help clarify…
A CrossFitting ninja holds their first L-sit for :20 seconds. The ninja will rest as needed between their 5 sets of 10 second L-sit holds.

Notes: For the first of a series of instructional videos from a highly respected and sought after CrossFit and Gymnastics Coach Carl Paoli see the Gymnastics WOD image link below. Any motivators that find themselves hungry to learn will pick up truly efficacious instruction regarding L-sit gymnastic static hold skill. Navigate with your internet machines via clicking the link below, which will bring you directly to the GymnasticsWOD.com video tutorial. Below the video athletes will find a comprehensive, organized series of videos which build on the knowledge and skill developed as athletes work through and follow along with the training directives and points of performance. The videos are short, concise, and powerful priming opportunities for any aspiring CrossFitter. I would like to make one quick note on terminology used: please consider the verbiage of ‘L-sit’ and ‘L-seat’ as conceptually the same when viewing Coach Paoli’s skill development primers. I hope everyone enjoys the links and finds they picked up some exciting novel progressions to try out today… get some, freaks!

GymnasticsWOD.com L-seat Part 1

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02.15.2017

309081_10150362791081390_690656389_8180620_207418284_nTHE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push Press 5-5-5 (Wk5)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @92.5% of 5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Back Squat
Prepare for Glory!

Post loads to comments.

Skill Development
ROMWOD: “A New York Minute”

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02.14.2017

IMG_2228

The CFNH Crew this past weekend at the Heart & Swole Competition!

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

Impact/Focus: Snatch EMOTM
Warm-up as needed before completing the following EMOTM. Every :90 execute 2 x Snatch (i.e., Squat Snatch) for the first six rounds (two reps per :90). Execute 1 x Snatch (i.e., Squat Snatch) for the final four rounds every ninety seconds (one rep per :90). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

Every :90 for 6 rounds: 2 x Snatch
Every :90 for 4 rounds: 1 x Snatch

Post loads to comments.

 

 

“Valentines Day Massacre 2017”
Fighting against a 15:00 time cap attempt to complete the following for time:
21-15-9 reps of
Pull-ups
Box Jumps (24/20”)
American KB Swings (32/24kg)
Row x kcal

Post scores to comments.

IMG_2229

You can’t hide behind the lens forever…

Skill Development
*See guidelines on whiteboard

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02.13.2017


bustedtees.47120096-0130-4f26-929b-35bf4f30

CFNH IS OPEN FOR OUR PM HOURS TODAY:

4, 5 and 6pm are ON… Drive safe if you decide to come get some, freaks!

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

“Curtailed Mayhem”
Complete as many rounds as possible in 4:00 of
4 x Push/Split Jerk (155/105lbs)
6 x Burpees
8 x Air Squats
Rest 1 minute. Repeat for a total of 4 cycles.

Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all four 4:00 minute AMRAP scores. … One number, total reps, get some, freaks.

Post scores to comments.

Posted in | 3 Comments

02.10.2017

IMG_0298ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Armbar Stretch
10 x KB Swings
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk5)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Post Niko”
Complete 5 rounds for time of
10 x Power Snatch (95/65)
10 x Toes-2-Bar
20 x Russian Twist (40/20)

Post times to comments.

Posted in | 1 Comment

Weather Advisory

Screen Shot 2017-02-09 at 10.02.58 AMCrossFit New Hampshire has curtailed our hours of operation due to the inclement weather. There will be no classes for the rest of the day. Stay safe, freaks!

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02.08.2017

IMG_7431

Jess lifting kegs at a Strongman Seminar this past weekend; Yesssss!

 

ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

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

Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.

Post scores to comments.

Posted in | 1 Comment

02.08.2017

16649128_1298650880180908_5998699041715675904_nANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus #1: Push Press 5-5-5 (Wk4)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @90%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

“Wicker Basket”
Complete for time
50-40-30-20-10 x Double unders
**25ft Overhead Walking Lunges (50/35)

Notes: This workout will have a 10:00 cap. In between the sets of double under, athletes will complete 25ft of Overhead Walking Lunges using dumbbells.

Post times to comments.

Skill Development: ROMWOD

Post impressions to comments.

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02.07.2017

IMG_7430

D-rizzle repping at Strongman this past weekend… Get some, SMFIH!

 

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”–Socrates

ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

 

 

Warm-up Drills
I. Coach’s Choice
II. Barbell Warm-up
2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Push Press
5 x Clean
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Clean (i.e., Squat Clean) for the first six minutes (two reps per minute). Execute 1 x Clean (i.e., Squat Clean) for the final six minutes (one rep per minute).  Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.

EMOTM x 6 minutes: 2 x Clean
EMOTM x 6 minutes: 1 x Clean

Post loads to comments.

“Hailstone Helen”
3 Rounds for time of
Row 500m
12 x American KB Swings (32/24kg)
21 x GHD Sit-ups

Post scores to comments.

Skill Development
*See Weekly Skill Work Whiteboard.

Posted in | 2 Comments

02.06.2017

16406942_1532422060137878_3749586023624994940_nANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

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

Back Squat 5-5-5-5 (22X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“Beasts of the East”
Complete 15-12-9-6-3 reps for time of
Handstand Push-ups
Pull-ups
Burpees

Notes: Here are two descriptive quotes to assist athletes with establishing a mental concept foundation for learning and developing their kipping Pull-up technique.
“The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling.”–John Sifferman
“Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern.”–Greg Glassman founder of CrossFit

Post times to comments.

Posted in | 4 Comments

02.03.2017

IMG_0200ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x KB Swings
7 x SDLHP
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 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 this strength progression.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“No and Then”
Complete as many rounds/reps as possible in 7 minutes of
10 x Hang Power Cleans (95/65)
10 x Box Jumps (24/20)

Rest 2:00

Complete as many reps as possible in 3:00 of
Thrusters (95/65)

Post rounds/reps completed and total thrusters to comments.

Posted in | 3 Comments

02.02.2016

IMG_7039ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Run Indoors
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: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.

3 sets × 2 reps @ 80%
3 sets × 2 reps @ 85%

Notes: Compare scores to 01.23.2017.

Post loads to comments.

“Mid-Liaison”
Complete 6 rounds of (:30 work/:20 rest) for max reps of
Pull-ups
Slamball (40/20)
Push-ups
GHD Sit-ups

Post total reps per movement to comments.

Posted in | 1 Comment

02.01.2017

16266027_1290349791011017_523244347397430947_nThank you Heidi for your amazing words. You continue to make progress everyday!

ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

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

Impact/Focus #1: Push Press 5-5-5 (Wk3)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-5-5 @85%5RM

Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.

Post loads to comments.

Impact/Focus #2: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post times to comments.

Skill Development: ROMWOD

Post impressions to comments.

Posted in | 4 Comments

01.31.2017

I couldn't help but kick off the snowy ruck running season after hearing of Abby and Kerri's exploits earlier in the day. Iceskating worthy trail conditions made things entertaining...

I couldn’t help but kick off the snowy ruck running season after hearing of Abby and Kerri’s exploits earlier in the day. Iceskating worthy trail conditions (ruck-skating?) made ambulation unique… Cheers, Tough Ruck comrades!

 

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Run (Indoors)
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 :90 for 6 sets.

1 x Turkish Get-ups (Left)
1 x Turkish Get-ups (Right)

Notes: Compare to this WOD posted 12.01.2016.

Post loads to comments.

 

“Breaking Point”
6 Rounds for time of
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
30 x Double-unders

Notes: Unbroken set challenges are in play, get some, freaks…

Post scores to comments.

Skill Development
*See Weekly Skill Work Whiteboard.

Posted in | 3 Comments

01.30.2017

IMG_0099ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundammentals x 5 reps each
III. Mobility

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

Back Squat 3-3-3-3-3 (23X1 Tempo)

Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.

Post loads to comments.

“13.4 X”
Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar

Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post total reps completed to comments.

Skill Development
Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.

Posted in | 4 Comments

UPCOMING EVENTS