WOD & Blog
ANNOUNCEMENTS HOLIDAY HOURS
Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am
Warm-up Drills
I. 7:00 Dynamic Warm-up
Jog -> Sprint
High Knees
Butt Kicks
Shuffle
Karaoke
High Skip
Pike Walk
Duck Walk
*Free standing kick-ups or HS walk practice x short distance
III. Mobility
”Team Turkey Shoot 2018”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)
Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete.
Have a Safe and Happy Thanksgiving everyone!
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ANNOUNCEMENTS HOLIDAY HOURS
Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am
Warm-up Drills
I. Row 35kcal
II. 2-3 rounds of
5 x 3 Position Snatch (dip, bow, shins + full snatch)
5 x Overhead Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility
Impact/Focus: Snatch Singles
Warm up as needed before completing the following for 8 rounds total.
1 x Snatch (70-80%)
Notes: Warm-up and prepare accordingly in order to facilitate hitting 8 rounds of 1 rep x Full Snatch at a moderate to heavy load (ex: 70-80% of a recent one rep maximum record).
Post sets/loads to comments.
“Flywheel Ripper”
6 Rounds for time of
5 x Front Squat (135/95lbs)
10 x Push-ups
Row 15kcal
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We are giving a huge shout out to Coach Randi who just competed in her first Figure show this weekend and absolutely rocked it!! She competed in 3 classes, taking second in both Novice and Open classes and dominating a win in the 40+ class. The win in the 40+ class earned Randi her PRO CARD!! We could not be more proud of you Coach!!
ANNOUNCEMENTS HOLIDAY HOURS
Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum for Back Squat.
Back Squat 1-1-1-1-1RM
Post loads to comments.
“Gobble Gobble”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Clean (155/105)
12 x Toes-2-Bar
30 x Double unders
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Floor Press
10 x Sumo Deadlift High Pull
10 x Klokov Press
10 x Overhead Squat
III. Mobility
Impact/Focus: Bench Press
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload for Bench Press.
Bench Press 3-3-3-3-3
Notes: As we transition from the floor press into the bench press the same points of performance will be reviewed and taught. Just because we are moving onto a bench doesn’t mean the basics we’ve done over the past month go out the window. Please review the video below for a preview.
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“Snowfall”
Complete as many rounds/reps as possible in 3:00 of
5 x Overhead Squat (135/95)
15 x Russian KB Swings (32/24)
Rest 1:00. Repeat for 3 rounds total.
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility
“Gauntlet”
Complete for time
Row 1000m
30 x Handstand Push-ups
100ft x Walking Lunges
45 x Pull-ups
100ft x Walking Lunges
30 x Power Snatch (95/65)
100ft x Walking Lunges
Row 1000m
Notes: Scaling for handstand push-ups will be a 1:1 ratio of seated dumbbell presses. Walking lunges are to be performed with your own bodyweight.
Post times to comments.
Skill Development
GOAT Work (Work your weaknesses)
Warm-up Drills
I. Row 35/30 Kcal
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 5-4-3-2-1
Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for back squat but rather an attempt at a heavy single utilizing positioning we’ve been reinforcing over the past months.
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“Wolves & Sheep”
Complete 24-20-16-12-8-4 reps for time of
Wallball
GHD Sit-ups
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ANNOUNCEMENT
– Our parking lot is now paved and ready for use. Please follow the appropriate parking pattern by entering through Hayward St and exiting onto Willow St. Thank you for your patience.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Strict Press
5 x Push Press
5 x Push Jerk
III. Mobility
Impact/Focus: Ring Dips & Turkish Get-ups EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:
Odd minutes x Ring Dips @ 2,4,6,8,10,12 reps
Even minutes x Turkish Get-up (L) + Turkish Get-up (R)
Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.
Post scores to comments as reps completed for each movement movement and weight utilized.
“Darkness Falls”
Complete 5 rounds for time of
7 x Shoulder-2-Overhead (135/95)
14 x Box Jumps (24/20)
35 x Double unders
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**ANNOUNCEMENTS**
VETERANS DAY HOURS OF OPERATION
10:00AM – “Armistice” WOD
11:00AM – “Armistice” WOD
CrossFit New Hampshire will be running heats of the following HERO-“Armistice” WOD in observation of Veterans Day at 10:00AM and 11:00AM ONLY.
Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. WOD Movement Review & Warm-ups
IV. Mobility
“Armistice WOD”
11:00 AMRAP of
11 x Power Cleans (135/95lbs)
11 x Burpees Over Barbell
19 x Deadlifts (135/95lbs)
18 x Pull-ups
Notes: Burpees over the bar may be performed laterally or bar facing provided the jump is both feet together when leaving and returning to the deck. Power Cleans and Deadlift loads are guidelines and may be scaled accordingly as needed. Pull-up scaling for this WOD will be jumping pull-ups at 18 repetitions per rounds (1:1).
“Never above you, never below you, always beside you.”
–Winston Churchill
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Warm-up Drills
I. Run 200m
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: Power Snatch
Warm up as needed before completing the following workload every :75 for 8 rounds total.
2 x Power Snatch (Increasing)
Notes: Today’s repetitions will be touch and go from the floor. Movement efficiency should be a focus for application to heavier weight that will be seen in future WODs.
Post times to comments.
“Helot”
Complete for time
15 x Slamball (40/20)
35 x Deadlift (135/95)
35 x Push-ups
35 x Box Jumps (24/20)
35 x Floor Wipers (95/65)
35 x DB Clean & Jerk (50/35)
15 x Slamball (40/20)
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Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus: Floor Press
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Floor Press.
Floor Press 5-4-3-2-1
Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.
Post sets/weights to comments.
“Nasty Girls Redux”
Complete 3 rounds for time of
7 x Bar Muscle-ups
10 x Hang Power Cleans (135/95)
40 x Pistols (20L/20R)(Alternating)
Notes: Today’s workout is a twist on a classic CrossFit benchmark workout. Scaling for muscle-ups will be a 2:1 ratio of Pull-up. Scaling for pistols will be a 1:1 ratio of reverse lunge steps. Get some, freaks!
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