WOD & Blog
ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Coach’s Choice
II. Mobility
“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: There are 18 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.
Post scores to comments.
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ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk4)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @90%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
“Wicker Basket”
Complete for time
50-40-30-20-10 x Double unders
**25ft Overhead Walking Lunges (50/35)
Notes: This workout will have a 10:00 cap. In between the sets of double under, athletes will complete 25ft of Overhead Walking Lunges using dumbbells.
Post times to comments.
Skill Development: ROMWOD
Post impressions to comments.
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“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”–Socrates
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Coach’s Choice
II. Barbell Warm-up
2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Push Press
5 x Clean
III. Mobility
Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Clean (i.e., Squat Clean) for the first six minutes (two reps per minute). Execute 1 x Clean (i.e., Squat Clean) for the final six minutes (one rep per minute). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary gear before the clock starts.
EMOTM x 6 minutes: 2 x Clean
EMOTM x 6 minutes: 1 x Clean
Post loads to comments.
“Hailstone Helen”
3 Rounds for time of
Row 500m
12 x American KB Swings (32/24kg)
21 x GHD Sit-ups
Post scores to comments.
Skill Development
*See Weekly Skill Work Whiteboard.
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (22X1 Tempo)
Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.
Post loads to comments.
“Beasts of the East”
Complete 15-12-9-6-3 reps for time of
Handstand Push-ups
Pull-ups
Burpees
Notes: Here are two descriptive quotes to assist athletes with establishing a mental concept foundation for learning and developing their kipping Pull-up technique.
“The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling.”–John Sifferman
“Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern.”–Greg Glassman founder of CrossFit
Post times to comments.
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ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x KB Swings
7 x SDLHP
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“No and Then”
Complete as many rounds/reps as possible in 7 minutes of
10 x Hang Power Cleans (95/65)
10 x Box Jumps (24/20)
Rest 2:00
Complete as many reps as possible in 3:00 of
Thrusters (95/65)
Post rounds/reps completed and total thrusters to comments.
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ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Run Indoors
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: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.
3 sets × 2 reps @ 80%
3 sets × 2 reps @ 85%
Notes: Compare scores to 01.23.2017.
Post loads to comments.
“Mid-Liaison”
Complete 6 rounds of (:30 work/:20 rest) for max reps of
Pull-ups
Slamball (40/20)
Push-ups
GHD Sit-ups
Post total reps per movement to comments.
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Thank you Heidi for your amazing words. You continue to make progress everyday!
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. Coaches Choice
III. Mobility
Impact/Focus #1: Push Press 5-5-5 (Wk3)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @85%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 3 increases 5% from last weeks workload.
Post loads to comments.
Impact/Focus #2: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m
Post times to comments.
Skill Development: ROMWOD
Post impressions to comments.
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THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Run (Indoors)
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: Turkish Get-ups
Warm up as needed before completing the following workload every :90 for 6 sets.
1 x Turkish Get-ups (Left)
1 x Turkish Get-ups (Right)
Notes: Compare to this WOD posted 12.01.2016.
Post loads to comments.
“Breaking Point”
6 Rounds for time of
10 x American KB Swings (32/24kg)
15 x Wallball (20/14lbs)
30 x Double-unders
Notes: Unbroken set challenges are in play, get some, freaks…
Post scores to comments.
Skill Development
*See Weekly Skill Work Whiteboard.
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundammentals x 5 reps each
III. Mobility
Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23X1 Tempo)
Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.
Post loads to comments.
“13.4 X”
Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar
Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post total reps completed to comments.
Skill Development
Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.
ROMWOD or Dead?
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x Sumo Deadlift High Pull
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk3)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Fast Draw”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Push-ups
Pistols
Post times to comments.
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