WOD & Blog
Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
“Murph”
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run
Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. (Write up originally posted on CrossFit.com)
Post time to comments.
Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.
Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
Impact/Focus: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.
“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.
Warm-up Drills
I. Row 3:00 (Power Curve Refinement)
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility
Impact/Focus: Push Press & Thruster EMOTM
“Double Jeopardy EMOTM”
2 x Push Press: Begin with 2 repetitions, adding 2 reps every minute until failure
Rest 2:00
1 x Thruster: Begin with 1 repetition, adding 1 rep every minute until failure
Post loads/minutes of survival to comments.
Skill Development
Athlete’s choice for Skill Development
“… I started my Crossfit journey in 2006 while I was in serving in the Marine Corps. What originally drew me towards this style of training was the intensity and diversity the program encompassed.
The CrossFit style of rigorous conditioning and emphasis on general physical preparedness not only prepared me physically and mentally for my upcoming deployment to Afghanistan, but also enabled me to complete marathons.
Athletic competition has always been a major part of my life, even before I began seriously pursuing new challenges in fitness through CrossFit.
In recent years I have competed in numerous mountain running/technical trail races, snowshoe races, and Crossfit competitions; this past year making it as far as qualifying for a seat at the Crossfit Northeast Regionals.”
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“…I had always been a gym rat. Running, swimming, and lifting along with skiing and playing golf. Then a series of injuries (Achilles and shoulder surgery) took the wind out of my sails. I was told never to do overhead presses again and I was relegated to doing stair climbs and light weights. Boredom set in.
My son Brendan had told me about CrossFit of NH and how he enjoyed it. It sounded nuts. He told me about the 2 old guys(Samy and Dan) who were really awesome and the workouts were insane. I eventually decided to scope it out.
My first visit was an eye opener. A crowded gym with loud music and tattooed athletes and huge weights crashing on the floor and people rushing around was so intimidating. But Dan came over and I signed up for the ramp course. I left thinking,
“What the hell have I gotten myself into?”
The On-ramp course was good, it brought us ‘Noobs’ up to speed to really start training the way the program was designed. At the end of our basics course I took a good look at the mix of people training together with the main CFNH daily WOD’s… I found brain turning critical of my age, shoulder, I asked myself,
“Will I be able to do that?”
…And before I could answer I rolled out of bed and into the first AM training session among the athletes at CrossFit New Hampshire. In no time I was coming in daily to Samy greeting me with his,
“Billiam, YESSSSSSSSSS!”
I bought into it. I loved it. It brought me new life.
And yes, I learned to become strong and capable in the overhead lifts. With significantly heavy weights… That continue to climb as my fitness continues to improve.
The excellent and patient instruction from Samy, Dan and Tiffanie spurred me on. They were truly invested in me. I felt a member of a community. Everybody pulling for each other. No discrimination based on age, sex, race. Just real people trying to reach their potential one day at a time.
I was truly hooked from day one… and still am.
Thank you Samy, Tiffanie, and Dan.”
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Warm-up Drills
Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality
5 x Snatch Grip Deadlift
7 x Power Snatch
7 x Overhead Squat
10 x Hindu Push-ups
III. Mobility
Impact/Focus: Snatch & Overhead Squat
Review Jumping/Landing and Burgener Drill for the Hang Power Snatch portion of today’s WOD
Additional Time Spent Warming up and developing proficiency in the Overhead Squat for relative workloads also in today’s WOD.
“Brutus”
Complete for time
Hang Power Snatch x 1-2-3-4-5-6-7-8-9-10
Overhead Squat x 10-9-8-7-6-5-4-3-2-1
Ring Dip x 10-9-8-7-6-5-4-3-2-1
Skill Development
30-20-10 reps for Quality of
GHD Sit-ups
Back Extensions
Floor Wipers (135/95lbs)
Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility
Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean
Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)
Post results to comments.
“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Then…
Row 500m (Power Curve Refinement Emphasis)
Post results to comments.
Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.
Warm-up Drills
I. Row 3 Minutes (Power Curve Refinement Effort)
II. 2 Rounds for Quality of:
7 x Medicine Ball Cleans (40/20lbs)
7 x Hollow Rocks
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Turkish Get-ups
Against a 7:00 Running Clock complete as many Rounds/Reps as possible of
1 x Turkish Get-up Right Arm (24/16kg)
1 x Turkish Get-up Right Arm (24/16kg)
“It Pays To Be A Winner”
5 Rounds, each individually timed, with rest intervals of 2 minutes between efforts:
Run 400m
5 x Muscle-ups (or 15+15 Pull-ups/Ring Dips)
10 x Deadlift (65%1rm) or 10 x Hang Power Snatch (95/65lbs)
15 x Clapping Push-ups (or scaled as Plyo Push-ups)
20 x GHD/Anchored Abmat sit-ups
Notes: The clock resets and counts down each Round’s rest interval only when the last athlete has completed their workload. Rest 2:00 between efforts… Repeat until inner peace is attained (or blackout occurs).
Post results to comments.
Skill Development
Complete the following for Quality:
10-8-6-4-2 reps each of
Dumbbell Renegade Rows (R+L=1rep)
Plank Position Changing Levels (hands to elbows x number of reps per given round)
Russian Twists (2ct;24/16kg)
Notes: Cooldown, Mobility Drills, Stretching Drills to assist with recovery/DOMS.
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