WOD & Blog
REMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Chin-ups
7 x Push-ups
10 x Superman Rocks
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift.
Deadlift 5-5-5-5-5
Post loads to comments.
“Rotisserie”
Complete for time
100ft x Overhead Walking Lunges (45/25lbs)
Then 5 rounds of
5-4-3-2-1 x Muscle-ups
10-10-10-10-10 x Burpees (45lb Plate)
15-15-15-15-15 x Medicine Ball Cleans (40/20)
Then
100ft x Overhead Walking Lunges (45/25lbs)
Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc.
Post times time to comments.
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Warm-up Drills
I. Run 200m
II. KB Complex
III. Mobility
Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.
Push Press 3-3-3-3 (90% of 5RM)
Post loads to comments.
“Copper Beech”
Complete as many rounds/reps as possible in 15:00 of
50 x Wallball (20/14lbs)
40 x Abmat Sit-ups
30 x KB/DB Snatch (24/16kg)
20 x Box Jumps (30/24”)
10 x Handstand Push-ups
Notes: 15 reps per arm for the KB/DB snatch; comparable dumbbell weights would be 50/35lbs. Handstand Push-ups will scale to good ol stinkbugs x 20 reps. Get some, freaks.
Post scores to comments.
Skill Development
*Optional
I. 30 x Pistols (15 per leg)
II. Inversion Competency (handstand work/fun)
III. 4-6 x 200m Run w/ :45 seconds rest between efforts
Warm-up Drills
I. R0w 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Back Squat
1 x Bench Press
1 x Power Clean
Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.
Post times and weights used for each movement to comments.
“Ostrich Eggs”
Run 200m
For Time: 50 x Slamball (40/20)
Run 200m
AMRAP ___ Minutes x Slamball
Run 200m
Notes: Time for AMRAP (As many reps as possible) is time it took the athlete to complete 50 x Slamball for time.
Post time and reps completed to comments.
Skill Development
CFNE Bulletproof Shoulders: DEMO Here
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
Warm-up Drills
I. Run 800m
II. Mobility
Impact/Focus: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.
Post rounds completed to comments.
“Bennett Short”
Complete 7 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x Russian KB Swings (Heavy)
Notes: Each round is against a 2:00 Running Clock (This WOD is 14:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.
Post scores to comments.
Skill Development
*Time permitting
I. 8 Rounds of (:20 work x :10 rest) x L-sit
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
We want to congratulate all the athletes that competed today at CrossFit Free’s Summer Burner. We couldn’t be more proud of everyone’s performance. You all have made huge improvements over the past few months and today the hard work paid off! Congrats to Jaymes and Luke on their 2nd Place finish!
It was Charity, Abby, Christine, Christin, and Mark’s first competition and they did awesome. We’re excited to see them in future competitions!
Lastly a big thank you to those that came to support and cheer the teams on throughout the day. It always makes the workouts a little easier hearing familiar voices in the crowd.
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
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 3-3-3-3-3 (80% of 1RM)
Post loads to comments.
“Comorbidity”
Complete as many rounds/reps as possible in 9:00 of
15 x Calorie Row
10 x Push/Split Jerk (135/95)
Post rounds/reps completed to comments.
Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10
REMINDER: There will be no Open Gym the following two Saturday’s due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes.
Saturday August 1st – “Summer Burner” at CrossFit Free in Salem, NH
Saturday August 8th – “No Baby Leave Your Socks On” at CrossFit Reclamation in Exeter, NH
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 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
7 x KB Swings
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 3-rep effort for Deadlift.
Deadlift 3-3-3-3-3
Post loads to comments.
“Book Keeper”
Complete for time
Run 400m
50 x GHD Sit-ups
35 x Handstand Push-ups
50 x GHD Sit-ups
Run 400m
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.
Push Press 3-3-3-3 (85% of 5RM)
Post loads to comments.
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Post scores to comments.
Skill Development
I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Etc…
II. Mobility
Impact/Focus #1: Snatch 3RM
Warm up as needed before working to establish a 3-rep max Snatch.
Snatch 3-3-3-3-3
Drop sets 3×2 80%
Post loads to comments
Impact/Focus #2: Barbell Row
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.
Barbell Row 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. Speed Rope
4-6 Rounds of (:45 work x :15 rest)
II. Mobility
Impact/Focus: Muscle-ups
All Athletes execute 15 x Muscle-up Transitions
After completing transition practice work through the following based on individual muscle-up skill level.
I. Muscle-ups x 5-4-3-2-1
or
II. 4 Rounds of
5 x Pull-ups (deadhang)
5 x Ring/Static Dips
Post results to comments.
“Just Let Go”
For time
Row 500m
20 x Wallball
Row 400m
30 x Wallball
Row 300m
40 x Wallball
Row 200m
50 x Wallball
Post scores to comments.
Skill Development
Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Cleans
5 x Front Squat
5 x Push Press
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 3-3-3-3-3 (75% of 1RM)
Post loads to comments.
“DT”
Complete 5 rounds for time
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)
Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Post times to comments.
Skill Development
Complete for quality
:45 x Cumulative L-Sit Hold
:20 x Plank Hold
:20 x Side Plank Hold (Left)
:20 x Side Plank Hold (Right)
50 x GHD/Abmat Sit-ups