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09.18.2014

DSC_0734Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

Complete the following cycle 7 times each round:
1 x Power Clean
1 x Front Squat
1 x Push-Press (into back rack)
1 x Back Squat
1 x Push Press (into front rack)

Notes: For each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Releasing the bar prior to completing 7 cycles of the movements is an incomplete complex. Gradually increase the load after each round.

Post sets/reps/loads to comments.

“MedBall Medley”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings (32/24)
10 x Slamballs (40/20)
Rest 2:00
Complete 5 rounds for time of
10 x Medicine Ball Cleans (40/20)
10 x Ring Dips

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09.17.2014

DSC_0536Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:20 Handstand Hold
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5-5-3-3-3
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

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“Wax On, Wax Off”
Complete as many rounds/reps as possible in 14:00 of
25m x DB Walking Lunges (50/35)
10 x Windshield Wipers (5L/5R)
20 x Shoulder Taps (10L/10R)

Post rounds/reps completed to comments.

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09.16.2014

DSC_0546Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload. Technique will be the focus here prior to increasing weights.

Snatch 2-2-2-2-2

Notes: Athletes will reset hips after each repetition at the ground.

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“Pull then Push”
3 rounds for time of
500m Row
12 x Burpees
21 x Box Jumps (24/20)

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09.15.2014

DSC_0616Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed before completing the following workload. Use your numbers from 08.18.2014 to determine your weights.

4X3 Pause Front Squats (13X1 Tempo) @ 80% of 3RM FS

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“Bodyweight Antics”
10-9-8-7-6-5-4-3-2-1 reps of
Reverse Wall Ball (20/14)
Ring Push-ups
V-ups

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09.12.2014

DSC_0520Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Power Snatch (45/PVC)
7 x Klokov Press
7 x Overhead Squats
III. Mobility

Impact/Focus: Overhead Squat 1-1-1-1-1
Warm-up as needed before working up to a heavy single for Overhead Squat. This is not finding a 1RM overhead squat unless you are feeling great after yesterday’s 9/11 workout.

Overhead Squat 1-1-1-1-1

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“Abattoir IV”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x KB/DB Snatch (24/16)
Tabata x GHD/Abmat Sit-ups
Tabata x Burpees
Tabata x Double unders

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09.11.2014

9.11rememberToday we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget.

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Deadlift (45/35)
7 x Power Clean
7 x Front Squat
7 x Push Press
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24)
11 x Thrusters (125/85)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (170/120)
11 x Handstand Push-ups
11 x KB Swings (32/24)
11 x Toes-to-Bar
11 x Deadlifts (170/120)
11 x Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

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09.10.2014

DSC_0509Warm-up Drills
I. Row 3:00
II. 2 Rounds of
25ft Duck Walk
25ft Pike Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: DB Row
Warm-up with 3 sets x 5 reps with light weight to practice this movement/ROM. Complete the following workload.

Single Arm DB Row 8-8-8-8

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“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 Squat
1 x Bench
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.

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09.09.2014

DSC_0792Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups
6 x SDLHP (24/16)
8 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex. Increase weight with each set.

Hang Power Snatch + Power Snatch + Snatch

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“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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Skill Development
2-3:00 of L-sit on Dumbbells or Rings

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09.08.2014

10685466_827084414666_667191745436399910_n10444002_10101262538983661_6022834018036674020_nCongratulations to Cheryl, Gisele, Kerri, Ashley, Krysta, Ariana, Brenna, and Karin (not pictured) for completing the Mudderella Saturday. And congrats to Mike (Smiley Mike) and Alex on finishing their 2nd Spartan Race out of the Spartan Race Trifecta. Very proud of you all!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Press (45/35lbs)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squats 
Warm up as needed. Athletes will have 15:00 to complete the following workload.

4×5 Front Squats (23X0 Tempo)

Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Try to add to your numbers from 08.25.2014. Rest approx. :90 between sets.

Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) 

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“Uh-Oh”
For time
Run 400m
20 x Toes-2-Bar
30 x Thrusters (65/45)
Run 800m
30 x Thrusters (65/45)
20 x Toes-2-Bar
Run 400m

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09.05.2014

DSC_0802Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
1 x Partner Circuit
II. Mobility

Impact/Focus: Deadlift 5RM
Warm up as needed before working up to a 5-repetition maximum for deadlift.

Deadlift 5-5-5-5-5RM

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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“Anatomical Control”
Complete as many rounds/reps as possible in 8:00 of
5 x Strict Pull-ups
7 x Box Jumps
Sprint 100m
Rest 3:00
Complete as many rounds/reps as possible in 8:00 of
Row 250m
20 x DB Weighted Abmat Sit-ups (30/20)

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09.04.2014

DSC_0722Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Hindu Push-ups
8 x Power Cleans (45/35)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 8:00.

3 x TnG Power Clean

Note: Athletes will work on connecting 3 x touch and go repetitions (TnG) of Power Cleans with quality technique before increasing weight.

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“Power Up”
21-15-9 reps of
Back Squats (225/155)(~60% of 1RM)
Ring Dips

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09.03.2014

DSC_0753Warm-up Drills
I. Row 2:00
II. 3 rounds of
8 x Front Squat (45/35)
8 x Press
8 x Hollow Rocks
III. Mobility

Impact/Focus: Press Deload
Work through the following 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 rep load prescribed.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

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“Autumn Fresh”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
40 x GHD/Abmat Sit-ups
30 x Plyo Skiers
20 x Slammies (40/20)
10 x Tire Flips

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09.02.2014

10599477_747743691938299_5222262369535684040_nWe want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.

Run 1 Mile

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“Cornhusker”
4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)

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09.01.2014

CIAMemorialWall_thWarm-up Drills
I. Individual Warm-up
II. Mobility

“The Sevens”
Seven rounds for time of:
7 x Handstand Push-ups
7 x Thrusters (135/95)
7 x Knees to Elbows
7 x Deadlift (245/165)
7 x Burpees
7 x Kettlebell Swings (32/24)
7 x Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

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08.29.2014

DSC_0443LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x KB Deadlift (24/16)
5 x KB Swings
25ft Bear Crawl
25ft Inchworms/Hollow Hold
III. Mobility

“Laborious”
For Time
Run 400m
Then 4 rounds of
8 x Deadlift (225/155)
12 x Burpees
40 x Double Unders

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Impact/Focus: Rowing
Complete the following post-WOD. Rest at least 5-10 minutes before completing this row.

Row 100 Calories for time

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Skill Development
Not for time
100 x Abmat Sit-ups

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08.28.2014

CFNH does ROY hero WOD 7.8.14 254Today is Eralp’s (Ralph’s)(left) last day before moving down to Natick, MA. It has been a pleasure having him as a friend and athlete over the past 2 years. We wish him the best of luck with his new job, and you’ll still see him some Saturdays. Everyone can thank him for this evil workout!

LABOR DAY HOURS: 9:45am-12:00pm The gym will open at 9:45am for warm-up. We will be running two heats only of a Hero WOD. Heat 1 will kick off at 10:00am, Heat 2 will begin at 11:00am

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:30 Handstand Hold
10 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Wallballs…
We will be reinforcing proper wall ball technique today and connecting continuous repetitions without breakdown.

For 6:00 every minute on the minute complete 8 x Wall Ball Shots (20/14)

“Iyi şanslar”
Complete as many rounds/reps as possible in 20:00 of
30 x Box Jumps (24/20)
20 x Push Press (115/75)
30 x Pull-ups
*Run 200m/Row 250m

*Note: Athletes will Run 200m on odd numbered rounds, and Row 250m on even numbered rounds. Ex. Round 1 ends with 200m run, Round 2 ends with 250m row, etc…

Post rounds/reps completed to comments.

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08.27.2014

DSC_0727Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let’s welcome them to our family.

Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Spiderman Walk
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following 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 rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Sun, Guns, and 6-pack”
21-15-9 reps of
Overhead Walking Lunges (45/25)
Toes-2-Bar
Ring Dips

Post times to comments.

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08.26.2014

20140812_100949Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Swings (24/16)
SDLHP (24/16)
Hollow Rocks
III. Mobility

Impact/Focus: Power Snatch EMOTM
Warm up as needed before completing the following repetitions every minute on the minute for 8:00. Focus will be on stringing 3 quality reps together without sacrificing form.

3 x TnG Power Snatch

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“Delicate Serum”
Complete as many rounds/reps as possible in 6:00 of
10 x KB Snatch (32/24)(5L/5R)
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 6:00 of
10 x Supine Ring Rows (24/20)
10 x Supermans

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08.25.2014

148701_672462066181246_9146366390968127438_nWe want to congratulate Brenna a.k.a. “Small Fry” and her husband Matt on their wedding this past weekend!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Squats 5RM
Athletes will have 15:00 to establish a 5RM for Pause Front Squats.

4×5 Front Squats (23X0 Tempo)

Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) We will be using this for the upcoming Front Squat strength cycle and discussing its importance in class.

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“Detour”
5 rounds for time of
7 x Hang Cleans (155/105lbs)
10 x Handstand Push-ups
200m Run

Post times to comments.

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08.22.2014

DSC_0717Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility

Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.

Deadlift 5-5-5-5-5

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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups

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08.21.2014

DSC_0723Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
III. Mobility

Impact/Focus: Clean Complex
Warm up as needed before working up to a max effort for the following clean complex.

Power Clean + 2 x Front Squat + Hang Clean

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“Unique Technicians”
Complete as many rounds/reps as possible in 12:00 of
10 x Toes-2-Bar
20 x Pistols (10L/10R)
40 x Double unders

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