WOD & Blog
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Wallballs (20/14)
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%
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“Chumsicle”
Complete 3 rounds for time of
Run 400m
25 x Wallball (20/14)
15 x Burpees (6″ Target)
Post times to comments.
Skill Development
4×8 Pull-ups
Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).
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July 3rd Hours of Operation: CrossFit New Hampshire will be running heats today at 10am and 11am, please arrive 15 minutes early to allow time for Warm-up Drills and Mobility preparation.
Warm-up Drills
I. See white board for individual warm-up prescription.
“Team Nutts”
With one teammate working at a time work through the following movements
10/10 x Handstand Push-ups
15/15 x Deadlift (250/175lbs)
25/25 x Box Jumps (30/24”)
50/50 x Pull-ups
100/100 x Wallball (20/14lbs)
200/200 x Double-unders
Run 400m (45/25lbs)
Notes: The 400m run must have each athlete carry the plate for half the distance (plus or minus); teammates may switch between who carries the 45/25lb plate as many times as necessary until the distance is completed.
We hope everyone has a wonderful Independence Day weekend!
Post scores to comments.
Read More*Hours of Operation Friday July 3rd: We will be running heats at 10am and 11am. Bring the lumber, freaks.
Warm-up Drills
I. Coach’s Choice
II. Mobility
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 (Back Rack)
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”Tabata Chronic Traumatic Encephalitis”
Accumulate as many reps as possible during each ”Tabata” work interval (:20 x :10 rest).
8 Rnds x Row
8 Rnds x Abmat Sit-ups
8 Rnds x Thrusters (75/55lbs)
8 Rnds x Sumo Deadlift High-Pull (75/55lbs)
8 Rnds x Slam Ball/Sledgehammer Strikes
Post scores to comments.
Skill Development
Pull-up/Chin-ups (strict)
I. 4 sets of 8
Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility
Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.
Clean 1-1-1-1-1
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Impact/Focus #2: Push/Split Jerk
Warm up as needed completing the following workload.
Push/Split Jerk 5-4-3-2-1
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WOD
5-10:00 Metabolic Conditioning
Skill Development: Posterior Chain (Optional)
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
“How can a three-pound mass of jelly that you can hold in your palm imagine angels, contemplate the meaning of infinity, and even question its own place in the cosmos? Especially awe inspiring is the fact that any single brain, including yours, is made up of atoms that were forged in the hearts of countless, far-flung stars billions of years ago. These particles drifted for eons and light-years until gravity and change brought them together here, now. These atoms now form a conglomerate- your brain- that can not only ponder the very stars that gave it birth but can also think about its own ability to think and wonder about its own ability to wonder. With the arrival of humans, it has been said, the universe has suddenly become conscious of itself. This, truly, is the greatest mystery of all.” ― V.S. Ramachandran, The Tell-Tale Brain: A Neuroscientist’s Quest for What Makes Us Human
Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
:10 x Handstand Hold
10 x Ring Rows
10 x Hollow Rocks
III. Mobility
Impact/Focus: American KB Swing Strength
Complete 5 sets every other minute on minute for 10:00 total.
20-30 x American KB Swings
Notes: Increase weight if possible over the course of the sets. Rx’d athletes should strive to work at 32/24kg.
Post sets/reps/loads to comments.
“Pertinacity”
Complete for time
40 x Double-unders
20 x Ring Dips
30 x Double-unders
15 x Ring Dips
20 x Double-unders
10 x Ring Dips
10 x Double-unders
5 x Ring Dips
Post times to comments.
Skill Development (Optional)
3 sets of 10 x Muscle-up Transition
:60 x Cumulative Time in L-sit Position (Rings/Matadors)
3 sets of :15-:30 x Ring Support
We want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We’re all excited for the future!
Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Chin-ups (Deadhang)
7 x Hindu Push-ups
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.
5 x 75%
3 x 80%
3 x 85%
2 x 90%
Post loads to comments.
“MUTO”
Complete 5 rounds for time of
5 x Power Snatch (115/85)
10 x Pull-ups
15 x Box Jumps (24/20)
Post times to comments.
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ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. 6:00 Dynamic Warm up
Jog > Run
High Knees
Butt Kicks
Shuffle
Grape Vines
Pike Walk
Etc…
II. Mobility
Impact/Focus: Clean Grip Deadlift
Warm up with 2 sets x 5 reps before completing the following workload.
Clean Grip Deadlift 5-5-5-5
Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip.
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“Besties”
Complete the following stations for max reps in teams of 2 athletes. See notes for details.
2 rounds of
1:00 x Sledgehammer Strikes: 1:00 x Plank Hold
1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers
1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees)
1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls
1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24)
Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of “rotate” they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!
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ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10
Post sets/reps/results to comments.
“Meninges”
Complete for time
50 x Double-unders
25 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
20 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
15 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
10 x Wallball (20/14lbs)
15 x Pull-ups
Post times to comments.
Skill Development
Handstand Walking, Freestanding Handstand Drills
Mobilize, freaks.
ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
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 #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.
Power Clean 1-1-1-1-1
Post loads to comments.
Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.
Bench Press 5-5-5-5-5
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WOD
5-10:00 Metabolic Conditioning
Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)
ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility
Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.
Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat
Post loads to comments.
“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)
Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.
Post rounds/reps completed to comments.
Skill Development
4×8 Pull-ups
Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).
Read More