WOD & Blog

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Power Cleans (45lbs)
7 x Burpees
10 x Air Squats
III. Mobility

Impact/Focus: M.E. Press
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Press.

Press 1-1-1-1-1

Notes: Those athletes that are less experienced or are still newly exposed to the overhead lifts will be working up to heavy (read: immaculate form) 3 or 5 rep maximums as needed. When we hit 5-5-5+ next week we will be using our 1-rep maximum calculators to estimate a starting point from which we will be able to determine appropriate % based sets/reps.
1-Rep Maximum/Percentage Calculator

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“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
3 x Hang Power Cleans (135/95lbs)
6 x Push-ups
10 x Pistols (5L/5R)

Rest 1 minute. Repeat for a total of 4 cycles.

Notes: Looking for an additional challenge? Ask for Plyo Push-ups (Ouch).
Athlete’s will be encouraged to select a Hang Power Clean load that they find challenging but are able to execute for 3 ‘Unbroken’ repetitions;

Post rounds/reps completed to comments.

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Spider Walk
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus #1: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the ‘+’ means athletes may attempt to exceed the prescribed number of repetitions if possible.

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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

Impact/Focus #2: Bench Press 5-5-5-5-5
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.

Bench Press 5-5-5-5-5

Notes: Partner up. Athletes will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift). The transfer of strength gained through proper lifting technique here is invaluable and often overlooked.

“Flight Simulator”
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:

5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Good Mornings
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Work
Warm-up as needed before completing the workload below. Reference 09.30.2014 for %’s.

I. EMOTM for 8:00: 2 x Snatch (75-80% 1RM)
II. Snatch Pulls: 3×3 (105% 1RM)

Notes: We will begin to implement additional strength work throughout the week. The following training layout indicates that the athlete will complete the 8:00 every minute on the minute work, then after completion work through their sets of snatch pulls.

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“Quest”
Complete as many rounds/reps as possible in 16:00 of
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Abmat Sit-ups
40 x Wallballs (20/14)
50 x Calorie Row

Post rounds/reps completed to comments.

Columbus Day we will be open normal gym hours. For those that have the day off come in a slay this fun workout.

Congratulations to Luke for completing his Level 1 course down at Reebok Headquarters this past weekend!

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

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps before completing the workload below.

Back Squat 7-7-7-7

Notes: Throughout the upcoming back squat cycle we will be working with various rep ranges and percentages. Your coaches cannot stress the importance of keeping a workout log of your workouts. This will allow you to know your baseline numbers and see your improvement, but also allow classes to flow smooth if you have your numbers available rather than “guessing” what you completed the previous week.

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“Helen”
Complete 3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Post rounds/reps completed to comments.

Mmmmmmm Reese’s…

CFNH Halloween Party: Saturday Oct 25th @ 5:00PM. We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.  RSVP Here

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x KB Deadlift (24/16)
6 x SDLHP
6 x Goblet Squats
III. Mobility

Impact/Focus: M.E. Deadlift
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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“Optimal Fun”
Complete 21-15-9 reps of
Front Squats (135/95)
*400m Slamball Portage (40/20)

Notes: Athletes will complete a 400m run portage with a slamball in hand. The workout will end once the final run is completed.

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch/Clean & Jerk Technique
Athlete will use this time reviewing the Snatch or Clean & Jerk technique. This will be strictly barbell/PVC work to prepare you for the workout.

“Southern Triangle”
Complete as many reps as possible in 10:00 of
20 x Ground-2-Overhead (95/65) (75/55)
7 x Bar Facing Burps
15 x Ground-2-Overhead (135/95) (95/75)
7 x Bar Facing Burpees
10 x Ground-2-Overhead (155/115) (115/85)
7 x Bar Facing Burpees
5 x Ground-2-Overhead (185/135) (135/105)
7 x Bar Facing Burpees
Then as many reps as possible x Ground-2-Overhead (225/155) (155/125)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x Hollow Rocks
10 x Superman Rocks
15 x Air Squats

Notes: For today’s workout, Ground-2-Overhead means the athlete’s choice of either using the Snatch or Clean & Jerk. There will be two recommended weight levels of this workout to choose from based off your current level of progression with the olympic lifts. These are guidelines, but scaled athletes should plan to increase weights 10-20lbs per set to achieve maximum efficiency with the movements being performed.

Post total reps completed for Part 1 and rounds/reps completed for Part 2.

Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press
Warm up using 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

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“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders

Post rounds/reps to comments.

Congrats to Gerry for finishing the Millennium Half Marathon, this was his first half marathon. We’re proud of your progress over the past few months. Keep up the hard work.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed after movement instruction. Complete the following complex before increasing weight.

Power Snatch + Hang Power Snatch

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“Tabata ‘Ello”
Complete 8 Rounds of Tabata intervals (:20 on x :10 rest) for each of the following movements.
Row (kcal)
Push Press (95/65)
Box Jump Overs (24/20)
GHD/Abmat Sit-ups

Post total reps per movement (kcal on rower) to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 3-3-3-3-3

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“Ringling Brothers”
Complete 4 rounds for time of
Run 400m
20 x Ring Dips
15 x Toes-2-Bar

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Medicine Ball Cleans
7 x KB Swings (24/16)
10 x Supermans
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm up using 3 sets x 5 reps, before working up to a heavy triple set of snatch grip deadliest.

Snatch Grip Deadlift 3-3-3-3-3

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

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“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Wallball (20/14)
Diamonds = Sledgehammer Strikes (Reps=each side)
Clubs = Hollow Rocks
Spades = Ring Rows
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!