WOD & Blog
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. Coach’s Choice
II. Dynamic Mobility
*Ex’s: Duckwalk, Samson Stretch, Alt. Lateral Lunges, Pike Walk, Bear Crawl, Inchworms, Scorpions, Spiderman Lunges (aka Groiners)
III. Mobility
Impact/Focus: Pistols
Complete 5 Rounds of the following set/rep workload. Rest 1:00 between working sets, alternate legs each repetition. The assigned sets are total reps for both legs.
5 Rounds of
8-10 x Pistols
Rest 1:00
Post movement level/scaling notes and scores to comments.
“Ante-Cardio”
Complete as many rounds and repetitions as possible in 10:00 of
Power Clean x 2,4,6,8…
Double-Unders x 25
Notes: Weight for today’s Power Clean movement is advised at 155/105lbs for Rx and 185/155 for rx+. Scale appropriately to facilitate form and intensity/training yield. The Rx to Rx plus guidelines for weights are utlized as an example of how potential levels of challenge might be applied.
Post scores to comments.
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ANNOUNCEMENT
– Our September on-ramp begins next Tuesday Sept 4th at 6pm! Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Toes-2-Bar
7 x Push-ups
10 x Overhead Squat
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 2-2-2-2-2
Post loads to comments.
“Slurpee”
Complete 3 rounds for time of
Row 500m
21 x Toes-2-Bar
12 x “Slurpies” (35/15)
Notes: “Slurpies” are performed as a burpee on top of a bumper plate and then performing a bumper ground-2-overhead with said bumper plate. Get some, freaks!
Post times to comments.
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Warm-up Drills
I. Run 400m
II. Mobility
III. Clean & Jerk Barbell Warm-up/Instruction
Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload (2-3 sets with empty barbell, 2-3 sets climbing to working weight). Please see ‘notes’ below for training priorities and weight assignment guidelines. Today training is intended to mark the beginning of our athletes’ full olympic lift Clean & Jerk movement work capacity and proficiency.
3-3-2-2-2-1-1-1 x Clean & Jerk
Notes: Climb weight as able provided movement technique, proficiency in developng the full olympic lift from the previous training across cleans and jerks independently, and work capacity regarding the demands of the full lift respectively remain the paramount points of performance. The set and reps assigned above are intended to begin with three rep sets for technique and barbell cycling practice, the doubles should climb across sets (repeat weights that were not performed ideally), single reps should climb as well with a glass ceiling set at 85% of any 1 rep record on file. Get some, freaks.
Post loads to comments.
“Fly Friday”
For time
Run 800m
5 Rounds of
10 x 1-arm Dumbbell Snatch (50/35lbs)
10 x Box Jumps (24/20”)
Run 400m
Notes: Alternate arms on the 1-arm Dumbbell Snatch, dropped dumbbells equal 5 x burpees for the first foul; second foul yields 10 x Burpees to replace reps of 1-arm snatch for the remainder of the WOD. There are many innovative methods for cycling reps, be smooth and efficient, ninjas… Incentive is different than punishment.
Post scores to comments.
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Warm-up Drills
I. Row 30/20kcal
II. Coach’s Choice
(Dynamic Mobility Complex and/or Spikeball)
III. Mobility
Impact/Focus:
“Row Ascension Ladder”
Complete each of the following workloads as quickly as possible (for time)
Row 21/15 kcal x Rest :30
Row 18/13 kcal x Rest :30
Row 15/11 kcal x Rest :30
Row 12/9 kcal x Rest :30
Row 9/7 kcal x Rest :30
Row 6/5 kcal x Rest :30
Row 3/3 kcal x FIN
Notes: Kcal workload assignments read as Male Athletes/Female Athletes.
Post total time to complete row kcal to comments (total time minus the rest total of 3:00).
“Than”
Complete 5 rounds of
:45 x Max Reps Ring Dips
:15 x Rest
:45 x Max Reps Slamball (30/20lbs)
:15 x Rest
Post total reps per movement to comments.
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Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
7 x Overhead Squat
10 x Sumo Deadlift High Pull
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
Drop Sets: 3-3 (75%)
Notes: Athletes will build to a heavy 3-rep effort. The drop sets will be completed at 75% of what they hit for the heavy 3 reps.
Post loads to comments.
“Cooling Off”
Complete 4 rounds for time of
15 x Pull-ups
15 x ‘American’ KB Swings (32/24)
30 x Walking Lunges
Post times to comments.
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Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility
Impact/Focus: Handstand Push-ups
3-3-3-3-3 x Deficit HSPU
5-5-5-5-5 x Handstand Push-ups
5-5-5-5-5 x HSPU Scaled Progressions
Notes: Handstand Push-ups many be performed strict or with kipping technique. The Handstand Push-up scaled progressions include as examples; negatives, stink bugs, dB press, kick-ups with static holds
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Anchor Abmat Sit-ups with dumbbells.
Post scores to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Hollow Rocks
10 x Push-ups
10 x Goblet Squats
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.
Front Squat 1-1-1-1-1RM
Post loads to comments.
“Cabana Time”
Complete as many rounds/reps as possible in 12:00 of
Run 200m
10 x Burpees
15 x Thrusters (95/65)
Post rounds/reps completed to comments.
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We want to wish Abby good luck as she leaves us to pursue a Masters Degree at the University of Vermont. It’s been great having you as part of our community and we’ll see you soon.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean.
Clean 1-1-1-1-1RM
Post loads to comments.
“Empire Gone”
Complete 3 rounds for time of
5-4-3-2-1 x Deadlift (185/135)
5-4-3-2-1 x Handstand Push-ups
Post times to comments.
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Warm-up Drills
I. 2 Rounds of
Run 200m
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility
“Cry-cicle”
4 Rounds for time of
Run 400m
20 x Wallball (20/14lbs)
15 x GHD Sit-ups
Notes: Rx+ is earned via ‘Unbroken’ Wallball sets. There is a 20:00 time cap imposed for hustle incentive. Waaaaaaaarm? Have a Cry-cicle to cool off your self-pity.
Post scores to comments.
Skill Development
I. Slay Goats.
CrossFit’s definition of Virtuosity – Performing the common uncommonly well.
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Push/Split Jerk 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 1-1-1-1-1RM
Post loads to comments.
“Ongoing Grasp”
Complete as many rounds/reps as possible in 10:00 of
10 x Toe-2-Bar
10 x ‘American’ KB Swings (32/24)
25 x Double unders
Post rounds/reps completed to comments.
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