WOD & Blog
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch Work
Warm-up as needed before completing the following workload.
3×2 Hang Snatch
3×2 Snatch
3×3 Overhead Squat
Notes: Prescribed workout is sets x reps. Technique over weight is focus today.
Post loads to comments.
Impact/Focus #2: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3 x 90%
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
Row Intervals
Complete 6 rounds of
Row 1:00/Rest :30
Post total meters to comments.
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Announcements: March On-Ramp begins Tonight at 6:00pm!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 12:00 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 (no push-up). All the way up and down is a complete evolution.
Post rounds completed to comments.
“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups
Post times to comments.
Skill Development
3×15 Back Extensions
Announcements: March On-Ramp begins Tuesday March 3rd at 6:00pm!
Warm-up Drills
I. Row 2:00
II. 15.1 Workout Review/Warm-up
III. Individual Mobility
“Workout 15.1”
Complete as many rounds and reps as possible in 9 minutes of:
15 x Toes-to-bars
10 x Deadlifts (115/75lbs)
5 x Snatches (115/75lbs)
“Workout 15.1a”
1-rep-max Clean and Jerk
6-minute time cap
Notes: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Masters, Scaled, and Scaled Masters variations of the workout will be provided on the whiteboard.
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.
The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.
Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.
Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.
Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!
*CrossFit Games Open: The Open is upon us! There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).
Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x KB Deadlift (24/16)
7 x KB Swings
10 x KB Push Press (5L/5R)
III. Mobility
Impact/Focus: Clean Grip Deadlift
Warm up as needed before completing the following workload.
Clean Grip Deadlift 5-5-5-5-5
Notes: Today’s deadlifts with be double overhead grip only. Spend this time practicing you hook grip to prepare for 15.1.
Post loads to comments
“Gorilla Glue”
Complete as many rounds/reps as possible in 6:00 of
8 x Ring Row
12 x DB Snatch (50/35)(6L/6R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)
Rest 1:00
Complete as many rounds/reps as possible in 6:00 of
8 x Slamball (40/20)
10 x Pistol (Alt 5L/5R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)
Post rounds/reps completed to comments.
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*CrossFit Games Open: The Open is upon us! The first workout will be announced online via CrossFit HQ tonight at 8pm. There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).
Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
Register at games.crossfit.com
It’s time to get some, freaks.
Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!
Warm-up Drills
I. Row 750m
II. 2-3 rounds of Jerk Review
5 x Press (45lbs)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
“Deception”
Complete the following for time
5 Rounds of
10 x Ring Push-ups
10 x Bumper Ground-2-Overhead (45/25lbs)
5 Rounds of
10 x Wallball (20/14lbs)
10 x Box Jumps (24/20)
Notes: Undisciplined actions such as dropping bumper plates or wallballs mid-set during this WOD reaps a 100ft Burpee Broad Jump Penalty. Unbroken Challenge…
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*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
Register at games.crossfit.com
It’s time to get some, freaks.
Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
1 x Snatch
Notes: Technique is focus here. Weights should only increase as form allows.
Post loads to comments.
Impact/Focus #2: Back Squat/Double Under EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.
Odd: 2 x Back Squats (185/135)
Even: 20 x Double unders
Notes: Athletes will be given 5:00 to warm up their back squats. Back Squat repetitions will increase by 2 reps every set (2,4,6,etc.) and double under sets will increase by 10 x double unders every set (10,20,30,etc.).
WOD
5-10:00 Metabolic Conditioning
*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.
It’s time to get some, freaks.
Warm-up Drills:
I. Indoor O-Course (Coach’s choice)
II. Mobility
Impact/Focus: Max Wattage Row
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output
Post scores to comments.
“Barbell Speciation”
5 Rounds for time of
5 x Thruster (95/65lbs)
7 x Power Clean (95/65lbs)
10 x SDHP (95/65lbs)
Notes: SDHP is Sumo Deadlift High-Pull.
Post times to comments.
Skill Development
Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.
Congratulations to all the athletes that competed this past weekend at the Summit Snowdown competition. You all did great!
Announcements: The CrossFit Games Open begins this Thursday. We encourage all athletes to register. It’s a lot of fun, and you’ll be doing the workouts anyways! Register by clicking the “Register to Compete” link on the widget on the homepage, or visit games.crossfit.com
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat 5-5-5+
Work through the following sets of Front 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%
Notes: Use last weeks Front Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)
Notes: Scaling of muscle-ups will be 3:1 ratio of pull-ups and dips.
Post rounds/reps completed to comments.
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Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome!
Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.
Warm-up Drills
I. Run 2:00
II. 6:00 Partner Warm-up
III. Mobility
Impact/Focus: Turkish Get-up + OHS
Complete 5-4-3-2-1 reps for quality of
Turkish Get-Up Overhead Squat (24/16kg-L)
Turkish Get-Up Overhead Squat (24/16kg-R)
“Heave Ho”
Complete for time
21 x Deadlift (225/155)
42 x Wallball (20/14)
15 x Deadlift
30 x Wallball
9 x Deadlift
18 x Wall Ball
Post times to comments.
Skill Development
– GOAT Work
– Sign up for the OPEN
Burpee Challenge
14 x Burpees
Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility
“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar
Post total reps completed to comments.
Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m
Skill Development
3×15 Back Extensions