WOD & Blog
Congratulations to Randi, Kerri, Brenna, Samy, Kyle, Gerry, Garrett, and Jaymes for their performance at the Three of a Kind competition Sunday! Thank you to everyone who showed up to support them. This community continues to amaze me.
Also congratulations to Alyson, Sharon, Elizabeth, Jeff, Steed, Matt, and Frank on completing the Tough Mudder Saturday! Your hard work has paid off.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“Persistent Effort”
Complete as many reps as possible for each movement within the time allotted
5:00 x Hang Power Clean (135/95)**
4:00 x Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x KB Swings (32/24)
**Notes: Each time the athlete drops the barbell there will be a 5 x burpee penalty. Did someone say hook grip?
Post reps completed for each movement to comments.
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ANNOUNCEMENTS: Samy, Kyle, Gerry, Garrett, Jaymes, Kerri, Randi, and Brenna will be completing Sunday at CrossFit Nashua. Please come down and show your support.
UPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“Nose Butter”
Complete 4 rounds for time of
20 x Calorie Row
15 x GHD/Abmat Sit-ups
10 x Sandbag Ground-2-Shoulder
Post times to comments.
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UPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 800m
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
8 x ‘American’ KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the workload below.
Turkish Get-up 1-1-1-1-1-1-1
Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.
Post loads to comments.
“A Royal Burpee Mash-Up”
For time
40 x American KB Swings (24/16kg)
40 x Burpees
30 x Wallball (20/14lbs)
30 x Burpees
20 x Toes-to-Bar
20 x Burpees
10 x Medicine Ball Cleans (20/14lbs)
10 x Burpees
18 x Air Squats
18 x Burpees
Note: There will be a strict 20:00 cap on this workout.
Post scores to comments.
Skill Development
Mobility, Foam Roll, Stretch, Mash, etc.
UPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–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 Spider Lunges
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
Impact/Focus #2: Hang Clean
Following movement review/warm up, complete the following workload. Increase weights as form allows.
Hang Clean 2-2-2-2-2
Note: Today’s reps will be from the hang position above the knee.
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: Our June on-ramp begins tonight, June 2nd @ 6:00pm.
UPCOMING EVENTS:
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility
“Fran”
21-15-9 reps for time of
Thruster (95/65lbs)
Pull-ups
Post times to comments.
Impact/Focus: Muscle-up
Today’s focus will be on various levels of progression for the muscle-up.
Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5
Muscle-up:
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each
Post reps completed to comments.
Skill Development
100 x GHD Sit-ups
Partition sets as necessary, scale load and volume to fitness level.
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ANNOUNCEMENT: Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. 8:00 Dodgeball
II. Mobility
Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“Vertical Imposition”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Handstand Push-ups
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (30/24)
Post times to comments
Skill Development
Accumulate 3:00 of L-Sit Ring Support
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Notes: The final set is a max effort set for total repetitions.
Post sets/reps/loads to comments.
“Owzcekkent”
Tabata x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Tabata x Ring Dips
Rest 1:00
Tabata x DB Burpee Pick-Ups
Rest 1:00
Tabata x Row (meters)
Post scores to comments.
Skill Development
Mobility, Foam Roll, Stretch, Mash, etc.
ANNOUNCEMENT: Our May Free Intro/Bring a Friend WOD will be this Saturday (5/30) at 10:00am. Open gym will run 9-10am.
Our June on-ramp starts next Tuesday June 2nd @ 6:00pm.
**The parking lot is getting painted Saturday so all athletes/visitors must park on Commercial St, the UNH lot, or at Milly’s Tavern.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Lateral Lunges
25ft Tumbling/Handstand Walk
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed before completing the following workload. Increase weights as form allows.
Power Snatch 2-2-2-2-2
Post loads to comments.
“Cuanto Sabes”
Complete 21-15-9 reps of
Wallball (20/14)
Reverse Wallball (20/14)
Toes-2-Bar
Post times to comments.
Skill Development
Frockles’ Ab Circuit
“First night of CFNH’s Olympic Weightlifting Class is in the books!”
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
5 x Scap Pull-ups
10 x Air Squats (wall therapy)
III. Mobility
Impact/Focus #1: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
Impact/Focus #2: Press 5-5-5+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“A Kettlebell Humbler”
2 Rounds of AMRAP (4:00 x 2:00 rest)
7 x American KB Swings
7 x Goblet Squats
10 x KB Push Press (5L/5R)
Post scores 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 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10
Thank you to all the athletes that came yesterday to complete “Murph”. It’s always a great showing for an important Hero WOD. We’re proud of you all.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Flight Simulator Hazard
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 3 x Burpees (no push-up). All the way up and down is a complete evolution.
Post rounds completed to comments.
“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95)
75 x GHD Sit-ups
Post times to comments.
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