The Blog

02.05.2016

IMG_4976ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Dave, Kyle, and Elizabeth will be competing at the Winter Weight Buffet this Saturday at CrossFit EverProven in Dover, NH. The competition is a hybrid powerlifting/weightlifting meet and they’ll be crushing some big weights. Come down to support them!

Warm-up Drills
I. Row 500m/Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use Deadlift 1RM from 01.22.2016 to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Grip Up”
Complete 4 rounds for time of
10 x DB Snatch (50/35)
13 x Toes-2-Bar
16 x Box Jumps (24/20)

Post times to comments.

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02.04.2016

Screen Shot 2016-02-03 at 9.05.16 PMANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.

Warm-up Drills
I. Coach’s Choice
*KB Complex Examples: Armbar Stretch, Turkish Get-ups, Swings, Snatch, Cossack, Halo, 1-arm Push Press, etc.
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.

“Grindy”
Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: This WOD is courtesy of CRNE. Round 1 has 1 x Clean & Jerk followed by the Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit. Get some, freaks.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Dot Drill
3-5 attempts, for time.

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02.03.2016

12592228_957928237596_3155933070761931970_nANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.

Warm-up Drills
I. Row 500m/Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch/Pistol EMOTM
Warm up as needed following movement review. Complete the following movements every minute on the minute for 12:00.

Even: 3 x Power Snatch (TnG)
Odd: :40 x Pistols (Alternating)

Post weight used, and reps completed to comments.

Impact/Focus: Row Intervals
Complete the following row intervals for time.
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 30kcal

Post times to comments.

WOD
5-10:00 Skills Conditioning

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02.02.2016

IMG_3376ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

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

Impact Focus: Clean & Jerk Complex EOMOTM
Every 2:00 for 12:00 total complete the following complex, increasing weight each set.

2 x Clean + 1 x Hang Clean + 1 x Jerk

Post scores to comments.

“Confuler”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Sumo Deadlift High Pull (95/65lbs)
15 x GHD Sit-ups

Post scores to comments.

Skill Development
I. 2:00 x Ring Support
Notes: Scale to forward lean on the rings x 1:00 as necessary.
or
II. 30 x Pistols (R+L=1 rep)
5 sets of 7 x Toes-2-Bar or Knees-2-Elbows (Strict)

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02.01.2016

12654351_1001930989852900_1830995669145811600_nAwesome job today to 8 of our athletes who competed in the “No Baby Leave your Socks On” Competition at CrossFit Reclamation!!

ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Ring Rows
10 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Aerojet”
Complete 21-15-9 reps for time of
DB Thrusters (50/35)
Renegade Rows (50/35)

Post times to comments.

Posted in | 5 Comments

01.29.2016

FullSizeRender-24ANNOUNCEMENTS:
– This Saturday (1/30) we’ll have 10 ladies competing at the No Baby Leave Your Socks on Competition at CrossFit Reclamation in Exeter. Feel free to come support them!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDHP
7 x ‘American’ KB Swings’
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Deadlift 1RM to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Major Tenacity”
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Clean (95/65)
Pull-ups

Rest 3:00

Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Snatch (75/55)
Wallball (20/14)

Post reps completed for both couplets to comments.

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01.28.2016

Screen Shot 2016-01-27 at 9.45.05 PMANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility

Impact/Focus: HSPU EMOTM Ladder(s)
Complete the following sets/reps of Handstand Push-ups every minute on the minute for 12:00. Each time an athlete makes it through one full climb of the rep ladder shown below they adjust the height of abmat/bumper scaling to facilitate an increase in range of motion; regarding rx’d and deficit handstand push-up ladders athletes may increase deficit height by adding bumpers after each successful pass.

1:00 x 2 reps
2:00 x 4 reps
3:00 x 6 reps
*Increase ROM*
4:00 x 2 reps
5:00 x 4 reps
6:00 x 6 reps
*Increase ROM*
7:00 x 2 reps
8:00 x 4 reps
9:00 x 6 reps
*Increase ROM*
10:00 x 2 reps
11:00 x 4 reps
12:00 x 6 reps

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Daring souls are welcome to scale up to Annie’s Big Sister… GHD Annie. Get some, freaks.

Post scores to comments.

Skill Development
I. Mandatory Pistol Training (assigned post WOD)
II. *Optional/Time Permitting*
CFNE Bulletproof Shoulders (Demo HERE)

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01.27.2016

FullSizeRender-23Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD “Miles”.

ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 9 Fundaments x 5 reps each
– Air Squat, Front Squat, OH Squat
– Press, Push Press, Push Jerk
– Deadlift, SDHP, Medicine Ball Clean
III. Mobility

Impact/Focus #1: Clean Complex
After review, warm up as needed before working to the heaviest weight possible in the following complex.

1 x Power Clean + 3 x Front Squat

Post loads to comments.

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

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 6 Comments

01.26.2015

FullSizeRenderANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up (5:00) before completing the following workload every minute on the minute for 10:00.

1 x Snatch (70-75%1RM)

Post scores to comments.

“Helen-ish”
3 Round for time of
Row 500m
20 x KB Swings (32/24kg)
15 x Ring Dips

Post scores to comments.

Skill Development
I. Ring/Static Dip Strength Training (Part III)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 8 Comments

01.25.2016

FullSizeRender-22ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x KB Push Press (5L/5R)
10 x Goblet Squats
III. Mobility

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

Back Squat 2-2-2-2-2

Notes: Athletes who have recently graduate the on-ramp program will be emphasizing technique over weights today.

Post loads to comments.

“Year of the Goat”
Complete as many rounds/reps as possible in 12:00 of
7 x Chest-2-Bar Pull-ups
10 x Box Jump Overs (24/20)
14 x Push Press (95/65)

Post rounds/reps completed to comments.

Posted in | 6 Comments

01.22.2016

IMG_4831ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift

Deadlift x 1-1-1-1-1RM

Post loads to comments.

 

“Funktional Friday”
30-20-10 reps for time of
Thrusters (95/65lbs)
V-ups
DB Snatch (50/35lbs)

Notes: The round of 30 reps entails 15 per arm via DB Snatch; proceed through the rounds of 20 and 10 with 10 and 5 reps per arm respectively. Get some, freaks.

Post scores to comments.

Skill Development
Complete the following for a total of 8 minutes where odd minutes are Handstand Holds and even minutes are Pistols:

:15 x Handstand Holds (wall or freestanding)
8 x Pistols (4L/4R)

Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.

Posted in | 4 Comments

01.21.2016

12552815_997041660341833_5504797063608500693_nANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Coaches Choice
II. Mobility

Impact/Focus: Row/Turkish Get-up EMOTM
Following warm up. Complete the following movements every minute on the minute for 12:00.

Even: Row 150m
Odd: 2 x Turkish Get-ups (1L/1R)

Post TGU weight to comments.

“Rhipsaspia”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jumps (24/20)

Post times to comments.

Skill Development
-Mobilize and prepare for Deadlift 1RM tomorrow.
-Slay GOATS as the Opens are approaching.

Posted in | 3 Comments

01.20.2015

IMG_4826We would like to congratulate Ryan on his opening of the Live Free Structured Sober Living facility in Manchester. This has been something that he has been working towards for several months and the hard work is paying off. Congratulations!

http://livefreessl.com

ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

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

Push Press 5-4-3-2-1

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed 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

Posted in | 7 Comments

01.19.2016

IMG_4629ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Snatch Complex
Against a 15:00 Running Clock
Warm-up as necessary before working to a heavy weight for the following Snatch Complex sets/reps:

1-1-1-1-1-1-1 of
1 x Snatch + 1 x Hang Snatch + 1 x Overhead Squat

Post scores to comments.

“Metabolic Grinder”
Complete as many reps of the following movements during the work/rest intervals shown below. Complete 4 Rounds total, scoring total reps per movement.

:45 x Ring Dips
:15 x Rest/Transition
:45 x GHD/Abmat Sit-ups
:15 x Rest/Transition
:45 x Wallball (20/14lbs)
:15 x Rest/Transition
:45 x Double-unders
1:00 Rest

Post scorest to comments.

Skill Development
I. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 10-8-6-4-2, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 3 sets of 10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

II. Lower Back Pain Relief Yoga Sequence
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.
3. Sphinx
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
4A. Pigeon
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
4B. Thread the Needle
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
5. Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Posted in | 4 Comments

01.18.2016

IMG_3242ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

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

Back Squat 3-3-3-3-3RM

Post loads to comments.

“13.4”
Complete as many reps as possible in 7 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 scores to comments.

Skill Development
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)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.

Posted in | 9 Comments

01.15.2016

IMG_4634ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Sit-ups
10 x Partner Wallball
10 x Med Ball Toss
III. Mobility

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

Deadlift 2-2-2-2-2

Post loads to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips.

Post scores to comments.

Posted in | 4 Comments

01.14.2016

IMG_3235ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

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

Impact/Focus: Double-Under Intervals
Complete the following

Maximum Repetitions x Double-unders for
6 Rounds (1:00 on x :30 rest)

Post scores (total reps) to comments.

“OBV”
Complete for time
Row 60kcal
40 x Burpees
20 x Snatch (65-75%1RM)

Post scores to comments.

Skill Development
Complete the following for a total of 6 minutes where odd minutes are Handstand Holds and even minutes are Pistols:

:20 x Handstand Holds (wall or freestanding)
10 x Pistols (5L/5R)

Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.

Posted in | 6 Comments

01.13.2016

FullSizeRender-21ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

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

Post loads to comments.

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

Front Squat 2-2-2-2
Drop Sets 6-6 @ 60-70%

WOD
5-10:00 of Metabolic Conditioning

Posted in | 3 Comments

01.12.2016

IMG_3191ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

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

Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Power Cleans. Athletes should plan to increase weights every 1-2 sets and be prepared accordingly with appropriate equipment once the clock starts.

2 x Power Clean

Post loads to comments.

“Dacian AMRAP”
Complete as many rounds as possible in 10:00 of
6 x Box Jumps (30/24”)
12 x Handstand Push-ups
21 x GHD Sit-ups

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 5 reps, strict, scaled as necessary to facilitate a full and functional range of motion.
B. 6 sets of 3 reps, weighted, ascending every set or two if possible. Ensure weight increases do not outpace the ability to maintain a controlled and smooth execution throughout the entire range of motion.

Posted in | 4 Comments

01.11.2016

12507572_991830364196296_3734132083996403180_nWe would like to congratulate Sandhammah, Derk and Tank for an awesome job Saturday at the Frosty Flourisher Competition hosted at CrossFit Free!

ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow/Superman Rocks
10 x Wallball (20/14)
III. Mobility

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

Back Squat 5-5-5-5-5

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“Workout 15.2″
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 x Overhead Squats (95/65)
10 x Chest-to-bar Pull-ups

From 3:00-6:00
2 rounds of:
12 x Overhead Squats (95/65)
12 x Chest-to-bar Pull-ups

From 6:00-9:00
2 rounds of:
14 x Overhead Squats (95/65)
14 x Chest-to-bar Pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

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0108.2016

IMG_4710ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

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

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

Deadlift 3-3-3-3-3

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“Anthropophagy”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14)
Burpees

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Skill Development
Mobilize, Slay GOATS, or make-up a missed skill dev. from earlier in the week.

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