WOD & Blog
“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)
22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols
Notes: Begins at 12:00pm, 2:00 moment of silence observed at the 12:20pm mark during training evolution.
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THERE WILL BE NO OPEN GYM ON SATURDAY. Event participants may begin arriving around 11:15am for the 12:20am wod commencement.
ANNOUNCEMENT #1: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
ANNOUNCEMENT #2: On Sunday Luke, Jaymes, Abby, and Christine will be competing at the Nor’easter Throwdown at Hampton Beach State Park (yes in the sand) at 9am. Feel free to come support them and enjoy the beach, sun, and waves.
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Step-ups
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
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“Dog Days of Summer”
For time complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Ring Push-ups
Box Jumps (30/24)
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ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
Warm-up Drills
I. Run 400m/Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Restmme
III. 12 Rounds of :30 x Max Distance x :20 Rest
Notes: Last seen on 05.12.2015. Click HERE to link to that post.
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“Baking Soda”
21-18-15-12-9-6-3 reps for time of
Wallball (20/14lbs)
GHD Sit-ups
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Skill Development
Please read as optional accessory work/fun activities beyond any Goat slaying efforts and mobility priorities.
I. 3 rounds for quality of
10 x Turkish Get-ups (5R/5L)
:20 x Armbar Stretch (R+L)
II. Pull-ups (deadhang or kipping) 6 sets of 6 reps
III. 3 sets of 10 Glute Ham Raises
IV. CFNE Bullet Proof Shoulders: Click HERE
ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x DB Press (5L/5R)
10 x Walking Lunges
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed before completing the following workload.
Overhead Squat 3-3-3-3-3
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Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Push/Split Jerk 5-4-3-2-1
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WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups:
3-3-3-3-3-3
II. Kipping Handstand Push-ups:
8-8-8-8-8-8
III. Stinkbugs:
10-10-8-8-6-6
Post scores to comments.
“Elizabeth”
For time: 21-15-9 of
Clean (135/95lbs)
Ring Dips
Notes: This is a full clean, with the bar pulled from the deck and received in the front rack position, the hip crease below parallel, before the athlete returns to the standing position. Scale loads for the clean and Ring Dips to Static Dips as necessary.
Get some, freaks.
Post times to comments.
Skill Development
I. Pull-ups: 30 reps in as few sets as possible (strict)
II. 3 Rounds for time
20 x GHD/Abmat Sit-ups
:15 x L-sit
ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.
Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 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 3-3-3-3 (85% of 1RM)
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“Helium-3”
Complete 5 rounds for time of
9-7-5-3-1 x Power Snatch (115/85)
12-12-12-12-12 x Pull-ups
50-50-50-50-50 x Double unders
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed before completing the following workload. Increase weights as form allows.
Sumo Deadlift 3-3-3-3-3
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“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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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: Push Press
Warm-up with three sets of three reps each, working up in weight each set.
Push Press 3 x 5 (95%)
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“Persistence Diva”
Complete as many reps/meters as possible for each movement within the time allotted
1:00 x Ring/Static Dips
2:00 x KB/DB Snatch (24/16kg)
3:00 x Row (meters)
2:00 x Overhead Squat (95/65lbs)
1:00 x Burpees
Post scores to comments.
Skill Development
I. Muscle-up: 3 sets of 3-5
Ia. Muscle-up Transition Drill: 3 sets of 10
II. Hip & Back Extensions 3 sets of 10
III. Mobility/Recovery work
IV. Slay them goats.
CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team
Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.
1 x Clean
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Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.
I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work
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“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders
Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.
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CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team
Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
10 x Hollow Rocks
II. Mobility
Impact/Focus: Power Snatch Triples
Warm-up as necessary with 3 sets of 3 reps each, increasing weight each set.
Power Snatch 3-3-3-3-3
Notes: Attempt to establish a heavy 3 rep record for the Power Snatch.
Post scores to comments.
“Adrenal Apathy”
Complete as many rounds/reps as possible in 12:00 of
10 x Box Jumps (24/20”)
15 x GHD Sit-ups
20 x KB Swings (Heavy)
Post times to comments.
Skill Development
I. Bullet Proof Shoulders
II. Remedial Pull-up Training: 5 sets x 5 reps (Deadhang C2B)
III. 30 x Dumbbell Bodybuilders