WOD & Blog
ANNOUNCEMENTS:
– There will be no classes this coming Monday in observance of Labor Day
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
50ft Waiters Walk
10 x SDLHP
10 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Deficit Deadlifts
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.
Deficit Deadlift 3-3-3-3-3
Notes: Individual mobility will determine height of deficit pulling block.
Post loads to comments.
“Aragog”
Complete 4 rounds for time of
Run 200m
20 x Overhead Walking Lunges (10L/10R)(24/16)
25 x V-ups
Post times to comments.
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ANNOUNCEMENTS:
– Our September on-ramp will begin Thursday September 3rd at 6:00pm
– There will be no classes this coming Monday in observance of Labor Day
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Snatch Singles
Based on the 1 rep maximum established last Wednesday complete the following percentage based sets/reps below every other minute, on the minute (EOMOTM)
Snatch:
2 x 75%
2 x 75%
2 x 75%
1 x 80%
1 x 80%
1 x 90%
1 x 90%
Post scores to comments.
“Boisenberry”
Complete as many Rounds/Reps in 12:00 of
Row 250m
15 x Pull-ups
20 x Ring Push-ups
Post scores to comments.
Skill Development
I. 3 sets of 20 x GHD Sit-ups
II. 3 sets of 10 x Back Extensions
III. 4 sets of 8 x Glute Ham Raises
IV. 15 x DB Complexf
ANNOUNCEMENTS:
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Run 400m
II. Weightlifting Warm-up
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
10 x Overhead Squat
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up with 3 sets x 3 reps before completing the following workload.
Overhead Squat 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Power Clean 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
-Today: Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Coach’s Choice
II. Mobility
Team WOD: “Clash of Clans”
In teams of two athletes complete as many rounds as possible in 15:00 of the following; where the first round is 10 reps/kcal, the second round is 20 reps/kcal, etc. One athlete works while the other maintains their static hold task, then they switch before moving onto the next couplet of movement/hold.
Row(kcal) – Hold @ bottom of Squat
Ring Row – Handstand Hold
Box Jumps (24/20”) – Plank Hold
KB Swings (32/24kg) – Hold Bumper Plate Overhead (45/25lbs)
Post rounds/reps completed to comments.
Skill Development
I. Goat Work
II. Mobility
III. 15 Rounds for Quality of:
2 x KB Snatch (1R/1L)
2 x Weighted Pistols/Pistols (1R/1L)
IV. CFNE Bulletproof Shoulders
Note: Use a challenging weight.
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ANNOUNCEMENTS:
-Tomorrow Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Medicine Ball Cleans (20/14)
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.
Front Squat 1-1-1 (95% of 1RM)
Post loads to comments.
“Annabelle”
Complete for time
5-4-3-2-1 x Hang Clean & Jerk (135/95)
35-30-25-20-15 x Sit-ups
50-40-30-20-10 x Double unders
Post times to comments.
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ANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Run 200m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
5R/5L x Partner Lateral Toss (15ft)
III. Mobility
Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance
Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).
Post results to comments.
“El Duche”
For time
Run 600m
Then…
5 Rounds of
4 x Deadlift (275/185lbs)
20 x Wallball (20/14lbs)
Then…
Run 600m
Note: 200m Run route plus the 400m Run route will be used for the 600m distance requirements of the wod. Get some, freaks.
Post scores to comments.
Skill Development
I. Catch up on previous assignments.
II. Mobility
III. Goat slayings.
ANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
10 x DB Press (5L/5R)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.
Turkish Get-up 1-1-1-1-1-1-1 (Increasing weight)
Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.
Post loads to comments.
“Hold ‘Em or Fold ‘Em”
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Post rounds/reps completed to comments.
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ANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
Impact/Focus #1: Snatch 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Snatch. Warm up with 3 sets x 3 reps (recommended).
Snatch 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: Clean & Jerk 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Clean & Jerk. Warm up with 3 sets x 3 reps (recommended).
Clean & Jerk 1-1-1-1-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Thrusters & Pull-ups Ladder
10:00 Climbing Ladder
Thrusters
Pull-ups
Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap.
Post scores to comments.
“Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (95/65lbs)
Ring Dips
Box Jumps (24/20”)
Post times to comments.
Skill Development
I. Mobilize
II. Slay thy goats
III. 4 sets of 15 reps x GHD Sit-ups
IV. 4 sets of 10 Dumbbell Row (Lawnmowers)
V. Accumulate :60 x L-sit
Thank you to everyone that came Saturday to support the cause to raise awareness for the fight to End Veteran Suicide.
ANNOUNCEMENT: Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
Our September on-ramp will begin Thursday September 3rd at 6:00pm.
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Push-ups (CFGS)
7 x American KB Swings
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.
Front Squat 2-2-2-2 (90% of 1RM)
Post loads to comments.
“Touché”
Complete 3 rounds for time of
Run 400m
15 x Handstand Push-ups
25 x American KB Swings (32/24)
Post times to comments.
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