WOD & Blog
ANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you 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. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility
Impact/Focus: Snatch Grip Deadlift
Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload.
Snatch Grip Deadlift 3-3-3-3
Post loads to comments.
“Pull then Smash”
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (40/20)
**Notes: Each round will begin with a 400m run. Get some,,,, Freaks!
Post times to comments.
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ANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you 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 800m
II. Mobility
Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.
“Diaphoresis”
3 Rounds for time of
10 x Gymnastic Squat Complex
25 x GHD Sit-ups
15 x Handstand Push-ups
Notes: Each Gymnastic Squat Complex rep should be executed as follows:
Air Squat + Pistol(R) x Pistol(L) + Jump Squat.
Post scores to comments.
Skill Development
Accumulate 2-3:00 x L-sit
Notes: Paralettes, Matadors, Rings, Hanging from a Pull-up Bar, etc.
Post work accomplished to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility
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 2-2-1-1-1-1RM
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work
Post loads to comments.
Impact/Focus #2: 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 3×5 (80% of 5RM)
Post loads to comments.
“Action Potential”
Complete 4 rounds for time of
Row 250m
7 x Hang Cleans (155/115lbs)
Post times to comments.
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“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
–Peter Doskoch
Warm-up Drills
I. Speed Rope
II. Mobility
Impact/Focus: American KB Swing Work Capacity
Complete as many reps as possible during each work interval
4 Rounds of
1:00 x American KB Swings (Heavy)
0:30 x Rest
Then…
4 Rounds of
0:30 x American KB Swings (Heavy)
0:15 x Rest
Post reps/weights to comments.
“Frumious Bandersnatch”
51-41-31-21-11 reps for time of
Double-unders
Ring Push-ups
Notes: Athletes that are not yet able to execute 30 x Push-up reps will be subbing traditional Push-ups for the Ring Push-ups. Scaling options will be available for Double-unders as a 3:1 Single-under conversion or a skill based Double-under substitution. Details will be available in class. Get-some, freaks.
Post times to comments.
Skill Development
21-15-9 for quality/practice of
Hip & Back Extension
GHD Sit-ups
Notes: See the linked video HERE for a short video demonstrating the differences between Back Extensions, Hip Extensions, and Hip & Back Extensions. These three movements will be making a more regular appearance as our crew becomes better acquainted with the names and movement points of performance for proper execution.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Supermans
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep max for Front Squat.
Front Squat 1-1-1-1-1
Post loads to comments.
“Sudation Mandatory”
Complete 4 rounds for time of
9 x Overhead Squats (115/75)
12 x Toes-2-Bar
15 x Box Jumps (24/20)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility
“NBLYSO WOD #2”
Complete as many rounds/reps as possible in 8:00 of
10 x Deadlift (275/185)
25 x Wallball (20/14)
Post rounds/reps completed to comments.
“Silly Fast”
Complete 4 rounds for time of
Run 200
20 x GHD Sit-ups
Post times to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Hollow Rocks
10 x Wallball (Arms only)
III. Mobility
Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep max Push Press.
Push Press 5-5-5-5-5
Post loads to comments.
“Kibble N’ Bits”
Complete as many rounds/reps as possible in 12:00 of
10 x Power Snatch (75/55)
20 x Floor Wipers (75/55)
30 x Double unders
Post rounds/reps completed to comments.
Skill Development
GOAT Work, Mobility, Etc…
Warm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.
Clean + Hang Clean + Push/Split Jerk
Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.
Post loads to comments.
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“And those who were seen dancing were thought to be insane by those who could not hear the music.” –Friedrich Nietzsche
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: American KB Swing Strength
Complete the following ladder of American KB Swings (heavy) unbroken, resting as long as necessary to accomplish each set as such. Get some, freaks.
American KB Swings (Unbroken) x
20-18-16-14-12-10-8-6-4-2
Post weight/times to comments.
“Chrysanthemum”
Complete the following
3:00 x Max Reps Burpee Box Jumps
Rest 1:00
8:00 AMRAP of
10 x HSPU
25 x Abmat Sit-ups
Rest 1:00
3:00 x Max Reps Burpee Box Jumps
Notes: Burpee Box Jumps are to 24/20” boxes.
Post scores to comments.
Skill Development
Bulletproof Shoulders
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.
4 x 80%
3 x 85%
1 x 90%
1 x 92%
1 x 95%
Post loads to comments.
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or 7-7-7 reps alternating between Pull-ups/Ring Dips.
Post scores to comments.
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