WOD & Blog
Weather Announcement: Due to the inclement weather we will be cancelling Noon, and all PM Classes for today (2/2). Normal classes will resume tomorrow morning (2/3). Please be safe driving!
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
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: In the event classes are cancelled due to weather, athletes will have the option to make-up their Back Squat workout during Wednesday’s class.
1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“XLIX”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)
Skill Development
Accumulate 3:00 of L-Sit Hold (Rings, parallettes, current progression)
Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.
Push or Split Jerk 3-2-2-1-1-1RM
Post sets/reps/loads to comments.
“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar
Notes: There will be an 18:00 cutoff time on today’s WOD.
Post scores to comments.
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The CrossFit Games Open Approaches!
Warm-up Drills
I. Speed Rope Drills/Coach’s Choice
II. Mobility
Notes: Athletes will be working on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.
Impact/Focus: Rope Climbs & Handstand Walks
Complete 5 Rounds for quality of
2 x Rope Climbs
*Handstand Skill Task
Notes: Rope Climbs will be scaled for those new to this movement. Handstand kick-ups, shoulder taps, distance handstand walking, etc will be some of the skill level options available. Enjoy, freaks.
“Huck-it”
Complete for time
50 x Wallball (20/14lbs)
30 x KB Snatch (24/16gs)
30 x Wallball (20/14lbs)
20 x KB Snatch (24/16gs)
10 x Wallball (20/14lbs)
10 x KB Snatch (24/16gs)
Notes: 30 x KB Snatch should be read as 15 reps Right side and 15 reps left side; athletes may alternate however frequently they desire providing all the reps are completed before moving on to Wallball.
Post scores to comments.
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Announcement: We will be open normal business hours on Wednesday (1/28).
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Overhead Squat x 5-4-3-2-1
Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.
Post loads to comments.
“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options for those unable to use bodyweight for bench press will be available.
Post reps for both exercises in all rounds.
Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.
Announcement: Due to impending snow-magedon we will closed all-day tomorrow, Tuesday (1/27).
As of now we’re planning on normal hours on Wednesday. We’ll keep you updated here and on the Facebook page.
Stay safe, stay warm, and enjoy shoveling!
“Snow-magedon 2015”
Complete for time. Partition reps/sets as needed.
100 x Push-ups
100 x Hollow Rock
100 x Air Squats
Post times to comments.
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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: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Diabolic”
Complete as many Rounds/Reps as possible in 9:00 of
Deadlift (225/155)
Handstand Push-ups
Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.
Post total reps completed to comments.
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We would like to congratulate the January on-ramp graduates. Please welcome Joel, Mallory, Frank, Tony, Christine, Abby, Kelsey, Evan, Drew, Liane, Nick (pumped up!), and Amanda (Gavin not pictured) to the CFNH family. They’ll be slaying along side you from now on.
Warm-up Drills
I. Row 750m
II. 2-3 rounds of
5 x Sumo Deadlift High Pull (24/16)
7 x V-ups
10 x Box Step-ups
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set.
Sumo Deadlift x 5-4-3-2-1
Post loads to comments.
“Stop Resisting: Cherry Pom”
Complete as many rounds/reps as possible in 12:00 of
10 x Ring Dips
12 x Toes-2-Bar
14 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility
Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.
Front Squat 3-3-3-3-3 (12X2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)
Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.
Power Snatch + Hang Power Snatch + 2 x Overhead Squat
Post loads to comments.
Impact/Focus #2: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.
“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees
Post rounds/reps completed to comments.
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