WOD & Blog
Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.
I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps
Notes: Scaled options include using resistance bands in order to complete full workload.
“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)
Post rounds/reps completed to comments.
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Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!
Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus #1: Pause Front Squat
Warm up as needed before completing the following workload below.
Front Squat 3-3-3-3-3 (25X1 Tempo)
Notes: Tempo Description HERE. Athletes will increase weights with each set.
Post loads to comments.
Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.
3 x Bench Press
Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
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 Squat
III. Mobility
Impact/Focus: Snatch 1RM
Warm up as needed before working up to a new 1-rep max for Snatch.
Snatch 1-1-1-1-1RM
Post loads to comments.
“Task FGB”
21-15-9 reps of
Wallball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (kcal)
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: 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. 1RM Back Squat was performed on 12.08.2014.
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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post loads to comments.
“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders (Demo HERE)
Warm-up Drills
I. 8:00 AMRAP of
1 x Suicide Sprint
100ft x Med Ball Toss
10 x Wallball (20/14)
II. Mobility
Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it 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 three.
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 loads to comments.
“Winter Advisory II”
Complete for time
Row 1000m
30 x Overhead Squats (115/75)
50 x Toes-2-Bar
Post times to comments.
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Yesterday the 6pm class said goodbye to Victor. We would like to wish Victor good luck as he moves back to Switzerland! It was a pleasure having him in class these past few months.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Strict Press
III. Mobility
Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 5 reps each) before working up to a heavy triple for Power Clean.
Power Clean 3-3-3-3-3
Notes: Athletes will complete 3 Touch N’ Go repetitions for each set before increasing weight. Play around with implementing the Hook Grip. This grip should be used for all Olympic Lifts.
Post loads to comments.
“Butter-Fly”
Complete for time
3-6-9-12-15 reps x Burpee Jumping Pull-ups
15-12-9-6-3 reps x Ring Dips
Notes: Burpee Jumping Pull-up Demo HERE. For the burpee jumping pull-ups athletes may stack bumper plates as needed to reach their pull-up bar. The goal is to achieve a smooth transition from jump to chin over the bar.
Post times to comments.
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Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!
Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 x Handstand Hold
4 x Turkish Get-ups (2L/2R)
10 x Hollow Rocks
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Front Squat.
Front Squat 5-5-5-5-5
Post loads to comments.
Impact/Focus #2: Push Press
Warm up as needed (3 sets x 5 reps each) before working through the five working sets of Push Press.
Push Press 5-4-3-2-1
Post loads to comments.
“Hammers Smash”
Complete 8 Rounds of :20 maximum effort x :10 rest of
Sledgehammer Strikes
Rest 1:00
Complete 8 Rounds of :20 maximum effort x :10 rest of
GHD/Abmat Sit-ups (anchored)
Post scores to comments.
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Announcement #1: We will be closed this Saturday Dec 13th, meaning NO open gym. Instead 11 of your fellow athletes will be competing in the Winter Warzone competition at CrossFit Earned in Merrimack, NH. The competition will run from 8am-3pm. Let’s show them your support by stopping by to cheer them on!
Announcement #2: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
:20 Pull-up Bar Hang
7 x ‘American’ KB Swings
10 x Walking Lunges
III. Mobility
Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:
I. Weighted Pull-ups 5-5-3-3-3 (Ascending)
II. Deadhang Pull-ups 5 x 5
IIIa. Negative Pull-ups 5 x 3 (rest :30 then complete set of IIIb.)
IIIb. Ring Rows 5 x 5
Notes: Options I & II are for those who currently have deadhang pull-ups as their current ability. Athletes who have strict deadhang pull-ups are welcome to work on weighted pull-ups. Those who are working towards strict pull-ups will complete supersets of Negative pull-ups followed by Ring Rows after a short :30 rest period.
Post sets/reps/loads to comments.
“Twenty Degrees”
3 Rounds for time of
20 x Calorie Row (Damper Setting 5.5)
20 x ‘American’ KB Swings (24/16)
20 x Box Jumps (24/20)
Notes: This workout is in preparation for the Winter Warzone competition Saturday. Movement standards will be reviewed as usual as a refresher for those who will be competing.
Post times to comments.
Read MoreWarm-up Drills
I. 2:00 x Speed Rope
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: M.E. Back Squat
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
“Max Effort” Back Squat
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
1-1-1-1-1RM
Post loads to comments.
Notes: Athletes that are new to the Back Squat movement will be working towards a 5 rep maximum.
1-Rep Maximum/Percentage Calculator
“Yollow”
Complete as many rounds as possible in 10:00 of
5 x DB Snatch (50/35lbs)
10 x Ring Push-ups
20 x Double-unders
Notes: Alternate between right and left arms for DB Snatches. Scale Ring Push-ups to bodyweight Push-ups if necessary. Single-under’s 3:1.
Post times to comments.
Skill Development (Optional)
4-6 sets of L-sit holds x :15
and/or
4-6 sets of Ring Support x :10
Post results to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x KB Deadlift (24/16)
7 x SDLHP
7 x ‘American’ KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlifts using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 1RM Deadlift was performed on 11.26.2014.
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: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
“Pacific Playland”
Complete 21-15-9 reps of
Handstand Push-ups
‘American’ KB Swings (32/24)
Wallball (20/14)
Post times to comments.
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