WOD & Blog
ANNOUNCEMENT:
– There are imminent plans to have the parking lot surrounding our build repaved towards the end of the week. Please stay tuned for important updates parking regulations that may be put in place.
Warm-up Drills
I. Coaches Choice
II. II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Samson Lunge
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Ring Dip/Hollow EMOTM
Complete the following workload every minute on the minute for 12:00.
Odd: Ring Dips – Males: 7-10 x Ring Dips/Females: 5-7 x Ring Dips Alternating with Max Effort sets.
Even: :30 x Hollow Hold
Notes: Today’s rounds for ring dips will go as follows for a male athlete. Round 1: 7-10 x Ring Dips, Round 2: Max reps x Ring Dips, Round 3: 7-10 x Ring Dips, etc.
Post reps completed to comments.
“Bendito”
Complete 4 rounds each against a 2:30 clock.
5 x Front Squat (155/105)
10 x Pull-ups
20 x Slamball (30/20)
Rest 1:00.
Notes: Today’s workout format will pay to be a winner. Any remaining time in 2:30 window after completing the workload will be additional rest time. There will also be an unbroken challenge where any athlete that completes the round unbroken will add an additional rep to front squats and pull-ups.
Post times to comments.
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“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush
“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address
Warm-up Drills
I. Run 400m
II. 5-10 reps x each movement during WOD set-up
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 (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
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
Post scores to comments.
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Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Abmat Sit-ups
10 x Overhead Squat (45/35lbs)
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3 (75-80%)*
Notes: Athletes should base today’s percentages off the single rep effort they achieved on 09.04.2018.
Post loads to comments.
“Frost Zone”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Snatch (115/75)
12 x Wallball (20/14)
18 x GHD Sit-ups
Post rounds/reps completed to comments.
Skill Development
Complete 4 rounds for quality of
:20 x Ring Support
:30 x Hang from Pull-up Bar
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Clean & Jerk Ascending Doubles
Warm-up with 2-3 rep sets in preparation for the following workload and tempo for Clean & Jerk training. This is intended as the full squat version of the compound Olympic Lifting movement; the Jerk may be either split or push jerk.
Every 2:00 for 5 Rounds Complete
2 x Clean & Jerk (increase # each round)
Post sets, reps, and whether touch-and-go or reset style was used to comments.
“Frenetic Friday”
6 Rounds for time of
Run 200m
10 x Thrusters (95/65lbs)
Notes: Athletes should scale load lighter in order to ensure ideal movement first and foremost, with an emphasis on unbroken sets before Rx-ing the weight suggestion. For those seeking training in the Rx+ domain: Unbroken for all rounds of Thrusters with flawlessly achieved and maintained range of motion.
Smooth is fast; Heavier weight should be selected by those only of the mindset of ‘break any thruster set’ = try again from rep one. Get some, freaks.
Post scores to comments.
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Warm-up Drills
I. Row 2 x 300m
II. 9 x Fundamentals
III. Mobility
Notes: With damper set to preferential number warm-up with 2 Rounds Rowing 300m, one of the efforts should be rowed without any foot strap in place (start easy to prevent launching off the rear of the seat and onto the metal monorail, fire breathers). Provided there are no limitations in athlete ROM attempt to perform all 8 loaded movements with a 20/14lb Dynamax Medicibe Balls; respectively for male or female athletes.
Impact/Focus: 300 Meter Repeats
5 Rounds for time (cumulative)
Row 300m
Rest 1:00
Post cumulative time and best 300m split to comments.
“Red Light, Green Light”
4 Rounds of
AMRAP 3:00
12 x American Kettlebell Swings (24/16kg)
10 x V-ups
6 x Burpees
Rest 1:00
Notes: Start each 3 minute AMRAP (ie: ‘as many rounds & reps as possible’) on the movement and rep number that the rest interval interupted. Score as total rounds and reps completed. Get some, intermittently, freaks.
Post scores to comments.
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Warm-up Drills
I. Speed Rope
:30 x Single unders
:30 x Running unders?
1:00 x Double unders
II. 2-3 rounds of
:15 x Handstand Hold
10 x Push-ups
10 x Walking Lunges
III. Mobility
Impact/Focus: Handstand Skill Work
Athletes will spend 15:00 working on various handstand skills not limited to the following.
Wall Walks
Handstand Holds
Shoulder Taps
Freestanding Handstand work
Handstand Walks
“180903”
Complete 3 rounds for time of
25 x Dumbbell Push Jerks (50/35)
50 x Double unders
25 x Weighted Step-ups (50/35)(24/20)
50 x Double unders
Notes: There will be a 20:00 time cap on today’s workout.
Post times to comments.
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INTERESTED IN JOINING CROSSFIT NEW HAMPSHIRE ??
It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
“ON-RAMP” START DATE: SEPTEMBER 4TH @6PM
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Abmat Sit-ups
10 x Overhead Squat (PVC)
10 x PVC Pass Throughs
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
Post loads to comments.
“Kamikaze”
Complete for time
10-10-10-10-10 x Pull-ups
30-25-20-15-10 x GHD Sit-ups
Post times to comments.
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We want to wish Brigit good luck as she moves back home to South Dakota. We’ll see you again soon!
INTERESTED IN JOINING CROSSFIT NEW HAMPSHIRE ??
It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
“ON-RAMP” START DATE: SEPTEMBER 4TH @6PM
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Push-ups
5 x Deadlift
5 x Clean
5 x Jerk
III. Mobility
Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload for Clean & Jerk.
Clean & Jerk 2-2-2-2-2 (80%)
Notes: For today’s percentages athletes should base their weight off the single rep effort last week on 08.24.2018.
Post loads to comments.
“Old Timer”
Complete for time
Run 800m
20 x Bar Muscle-ups
Run 800m
Notes: Scaled workload for today’s workout will be 5 rounds of 5 x Pull-ups (chest-2-bar if possible) and 5 x Ring Dips.
Post times to comments.
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INTERESTED IN JOINING CROSSFIT NEW HAMPSHIRE ??
It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
“ON-RAMP” START DATE: SEPTEMBER 4TH @6PM
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches
Warm-up Drills
I. Run 2-400m
II. 2 rounds of
50ft x Waiters Walk
10 x KB Press (5L/5R)
10 x KB Swings
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-ups: 6 Rounds of 3L + 3R (alternating reps)
Notes: Each set today entails three repetitions per arm, for a total of six per round. Alternate arms after each repetition, rest a minimum of one minute between sets. Waaaaaaaaarm.
Post training results to comments.
“Spheres Vs. Trapezoids”
6 Rounds for time of
10 x Wallball (20/14lbs)
10 x Reverse Wallball (20/14lbs)
10 x Box Jumps (24/20”)
Post scores to comments.
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INTERESTED IN JOINING CROSSFIT NEW HAMPSHIRE ??
It begins with the first On-ramp training day. Our CrossFit On-ramp Program is designed as a three week long progression of six workouts & periods of instruction on movements, exercises, and training principles. Each On-ramp class is tailored for those interested in CrossFit who may be new to physical training, or are coming from other fitness backgrounds which may be different from our CrossFit methodology and community based fitness approach.
“ON-RAMP” START DATE: SEPTEMBER 4TH @6PM
On-Ramp Information Homepage Linked Here: ON-RAMP
Please arrive prior to class early enough to allow for introductions and a pre-class overview of the night’s training.
We look forward to meeting you
–CFNH Coaches
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadhang Pull-ups
Complete the following for quality
5-4-3-2-1-5-4-3-2-1 x Deadhang Pull-ups
Post reps completed/modifications to comments.
“Swelter Swag”
Complete for time
15-12-9-6-3 x Snatch
15-12-9-6-3 x Push-ups
15-15-15-15-15 x GHD Sit-ups
Post times to comments
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