WOD & Blog
ANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator
Post loads to comments.
“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.
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ANNOUNCEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
2 x Turkish Get-ups (2L/2R)
10 x Hindu Push-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 sets.
2 x Turkish Get-ups (Left)
2 x Turkish Get-ups (Right)
Post loads to comments.
“The Jackal”
Complete as many rounds/reps as possible in 5:00 of
5 x Push Jerk (155/105)
15 x GHD Sit-ups
Rest 1:00
3:00 x Max reps Double unders
Rest 1:00
Complete as many rounds/reps as possible in 5:00 of
8 x Push Jerk (115/85)
15 x GHD Sit-ups
Post rounds/reps for each separate AMRAP to comments.
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ANNOUNEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
Warm-up Drills
I. Row 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 #1: Snatch 1RM
Warm up as needed before working to establish a new 1-rep maximum Snatch.
Snatch 1-1-1-1-1RM
Post loads to comments.
Impact/Focus #2: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.
Clean 2-2-2-2-2 (@80%)
Notes: For percentage assignments refer to 10.12.2016 linked HERE.
Post loads to comments.
“Brahhlic”
10-9-8-7-6-5-4-3-2-1 reps for time of
Slamball (40/20lbs)
Russian Twist (2ct.)
Box Jumps (30/24”)
Notes: In a flattering exchange with an employee/neighbor we were told;
“Damn, y’all throwing some serious weight in there? We can hear that! Yeah @%!, Brahhlic!”(sp?)
Keep getting some, freaks.
Thanks for the inspiration, kind sir.
Post scores to comments.
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ANNOUNEMENTS
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 5)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)
Notes: Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team selection course in 2007.
During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.
In addition to being the recipient of the Bronze Star – given for “heroic or meritorious achievement or service” – Hardy earned two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, the Armed Forces Expeditionary Medal, the Afghanistan Campaign Medal, the Iraq Campaign Medal, the Kosovo Campaign Medal, the Global War on Terrorism Expeditionary Medal, the Global War on Terrorism Service Medal, three Sea Service deployment awards, the NATO Medal, the Expert Rifle Medal and the Sharpshooter Pistol Medal.
Post scores to comments.
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ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Speed Ladder Drills
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups
7 x Wallballs (20/14)
III. Mobility
Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator
Post loads to comments.
“Gravitational Assist”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups**
10 x Power Snatch (95/65)
10 x Burpees (over bar)
**Notes: For an additional challenge athletes may substitute 5 x Bar Muscle-ups for the 10 x Pull-ups. Get some, freaks!
Post rounds/reps completed to comments.
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“For over a thousand years Roman conquerors returning from the wars enjoyed the honor of triumph, a tumultuous parade. In the procession came trumpeteers, musicians and strange animals from conquered territories, together with carts laden with treasure and captured armaments. The conquerors rode in a triumphal chariot, the dazed prisoners walking in chains before him. Sometimes his children robed in white stood with him in the chariot or rode the trace horses. A slave stood behind the conqueror holding a golden crown and whispering in his ear a warning: that all glory is fleeting.”–General George Patton
Warm-up Drills
I. Speed Rope
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.
Post loads to comments.
“Osteogenesis“
3 Rounds for time
500m Row
100ft x KB Overhead Walking Lunge (32/24kg)
50 x Double Unders
Notes: The KB Overhead Walking Lunges are with one arm at a time, with left and right sides being responsible for 50ft of travel per round. Use appropriately challenging weights today for the Overhead Walking Lunges. On a different note, feel free to click the name of the WOD for a link to an interesting article that applies to all CrossFitters from every age division.
Post scores to comments.
Skill Development
I. Mobility with a torso and thoracic emphasis.
II. While maintaining a sustainable pace that facilitates thinking and working towards movement refinement; athletes will be encouraged to work towards that next level of work capacity and achievement regarding the Still Ring and Bar muscle-up (transitions).
ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbS)
5 x Power Clean
10 x Hollow Rock
10 x Hindu Push-ups
III. Mobility
Impact/Focus #1: Power Clean Complex
Warm up as needed before completing the following sets of Power Clean + Hang Power Clean every :90.
To determine loads use Power Clean + Hang Power Clean max established on 09.27.2016
6 sets of:
2 x Power Clean + Hang Power Clean 75-80% of Max
Post loads to comments.
Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
I. Weighted Ring Dips 5-5-3-3-1-1
II. Ring Dips 6-6-6-6-6-6
III. Modified Ring/Static Dips 8-8-8-8-8
Post scores to comments.
WOD
5-10:00 Metabolic Conditioning
*Congratulations to Michelle and Whitney! We can not wait to meet baby Robinson!
“A human being should be able to change a diaper,
plan an invasion,
butcher a hog, conn a ship,
design a building, write a sonnet,
balance accounts, build a wall,
set a bone, comfort the dying,
take orders, give orders,
cooperate, act alone,
solve equations,
analyze a new problem,
pitch manure, program a computer,
cook a tasty meal,
fight efficiently,
and die gallantly…
Specialization is for insects.”
— Robert Heinlein, Time Enough for Love
Warm-up Drills
I. Coach’s Choice
II.Dynamic Warm-up
3-4 x 50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints
III. Mobility
“Nancy”
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)
Notes: This is one of the Classic Named Benchmark WODs, bring the lumber.
Post times to comments.
Skill Development
I. As a class work diligently through the foam rolling curriculum that will reinforce the benefits and lessons learned during some spontaneous group efforts last week among our peers.
II. Additional skill practice or remedial gymnastic movement sets/reps are always fair game… get some, freaks.
ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Run 400m
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: Front Squat (Week 4)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Persistence Hunting VI”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Reverse Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
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