WOD & Blog

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

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.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Back Squat 1-1-1-1-1

Post sets/reps/loads to comments.

“Jackie”
For time
Row 1000m
50 x Thrusters (45/30lbs)
30 x Pull-ups

Post times to comments.

Skill Development: Pistol Practice
Athletes should spend any additional time at the end of class working on their current level of progression with Pistols. This can mean weighted pistols, unweighted, assisted to boxes (or a target), and even the ninja roll to pistol movement. Have fun freaks!

A message from our comrades at EvoRock
“We will be hosting a Crossfit Climbing Challenge on Sunday June 8th from 10am – 1pm. We should have a flyer to send out tomorrow. Cost for registration for the competition will be $35 which includes rentals. We will be setting this up so that people can register online.
We are also offering a $60 5-punch pass for anyone in your group that includes free rentals. This is available for purchase immediately. More info to follow. Thanks!”
Hilary Harris, Owner
evoROCK + FITNESS, LLC
603•715•9171
www.evorock.com

Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility

Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.

Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.

5 Rounds of the following will equal 1 successful lift
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push Press

Notes: Rest 1-1:30 between efforts.

Post sets/reps/loads to comments.

“Halal Porque”
Choose one of the following WOD options
I. Complete as many Rounds/Reps as possible in 12:00 of
5 x C2B Pull-ups
10 x Wallball (20/14lbs)
12 x H2H KB Snatch (24/16kg)

II. Complete as many Rounds/Reps as possible in 12:00 of
5 x Pull-ups
10 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)

III. Complete as many Rounds/Reps as possible in 12:00 of
5 x Scaled Pull-ups (Ring Row or Banded)
10 x Wallball (14/10lbs)
15 x Russian KB Swings (20/16kg)

Post scores to comments.

Saturday Open Gym 9-11am

“And those who were seen dancing were thought to be insane by those who could not hear the music.”
―Friedrich Nietzsche

*SUPPORT KRISTIAN TODAY AS HE THROWS DOWN WITH FELLOW CROSSFITTERS @ CROSSFIT FREE (SALEM NH)

Warm-up Drills
I. Run 400m
II. 2 Rounds of
10 x Squat Clean Thrusters (Barbell)
10 x Hollow Rocks (2ct)
III. Mobility

“Danny Sez”
Complete the following workload in repeating timed intervals until failure.
7 x Burpees (Jump/Clap)
7 x Pull-ups
7 x Thrusters (barbell)

Notes: Each round is against a 1:30 Running Clock; there will be chaos details awaiting those classes that need the infamous ‘Pays to be a winner’ treatment. Scaling will be be focused on adjusting the time of each interval so that athletes are able to benefit from the increase in intensity a guaranteed rest window should universally encourage. I’m honestly surprised I didn’t need to edit that last sentence 40+ times. Bring it freaks. Spoiler Alert? Choose Thruster weights wisely…

Post scores to comments.

Skill Development: Row (C2) Baseline Test
For time
Row 30kcal
Rest 1:00
Row 20kcal
Rest 1:00
Row 10kcal
Rest 1:00

Notes: Each of the Kcal workloads is individually timed, we will be showing athletes how to set-up their PM3 monitors to accommodate accurate score keeping/data recording while permitting the mind of the athlete to assault each work interval at maximal effort.

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 30 x Burpees
or
12 x Turkish Get-ups (6R/6L)
III. Mobility

Impact/Focus: Deadhang Pull-up, Rope Climb, Muscle-up
Against a 15:00 Running Clock work through one of the following
I. Deadhang Pull-ups 5-5-5-5-5
II. Rope Climb (w/legs)3-2-2-1
III. Deadhang Muscle-ups 2-2-2-2-2
IV. Muscle-ups (CFGS) 5 sets of 3+ reps

Notes: Rest between sets should be a minimum of 1:00 between efforts. Deadhang Pull-ups should be banded/modded to assisted negatives if applicable (athletes are encouraged to play around with width of Pull-up/Chin-up grip). Rope Climb ascents are with leg assist if necessary (L-sit Legless Rope Climbs for those out there feeling a bit frisky today). Deadhang Muscle-up sets are two repetitions each with turn-out from support position at the top of the Dip as well as with turn-out (salute) at the bottom of the start position (with false grip).
Muscle-ups (CFGS) are without a false grip, athletes should attempt to string together every increasing multiple rep sets if possible (development of the kip as well as proper shoulder girdle strength are paramount for athletes selecting this option).

Post selections and scores to comments.

“The Chief”
5 Rounds (3:00 on x 1:00 Rest)
Complete as many rounds & reps as possible during each work interval
3 x Power Clean (135/95lbs)
6 x Push-ups
9 x Air Squats

Notes: Ruthless modifiers today include Clapping Push-ups (scaled to Plyo-Push-ups as needed) and Jumping Lunges (athlete switches legs at the top of a plyometric vertical jump and lands in a full lunge. Alternating between Right and Left sides driving you crazy? Add the extra rep to make it ten if you’re really that upset about asymmetry in quad sweep. What?

Post scores to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).

Warm-up Drills
I. Row 3:00
II. 3 rounds of
7 x Deadlifts (Barbell)
7 x Power Cleans (Barbell)
7 x Front Squats (Barbell)
7 x Push Press (Barbell)
III. Mobility

Impact/Focus Training: Strict Press 1RM
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.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Strict Press 1-1-1-1-1

Post loads to comments.

“Beasts of Burden”
Complete 5 rounds for time
15-12-9-6-3 reps of x Tire Flip and Bound
10-8-6-4-2 reps of x Handstand Push-ups
10-8-6-4-2 reps of x Back Squat (BW x 1.5)

Note: Round 1 will consist of 15 x Tire Flips and Bounds, 10 x Handstand Push-ups, and 10 x Back Squats. Continue with the rep scheme above for the remaining 4 rounds.

Post times to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Rope Climb
10 x KB Sumo Deadlift High Pulls (24/16kg)
10 x Wallballs (20/14lbs)
III. Mobility

Impact/Focus: Deadlift 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.

“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Saturday Open Gym Hours: 9-11am
Come by and slay a WOD that you may have missed this past week, establish 1,3,5,10 etc rep records (maximums) for heavy lifts to prepare for upcoming strength rotations, work on skill development… Or if the fancy strikes simply grab a prowler sled, some additional weight, and haze thyselves with the following options.

Four Prowler Challenges
From the mind of Jim Wendler
Choose from the following and get after it, freaks.

Prowler Challenge #1
Number of Sprints – 6
Rest period of each sprint – 60 seconds
Distance of each sprint– 40 yards
Weight on Prowler – 140lbs total
Alternate between horns (vertical black posts) and highest low handle.

With this Prowler challenge, you will sprint 40 yards with your hands on the horns, rest 60 seconds, and the sprint back 40 yards while on the highest low handle. You will rest another 60 seconds and start the dumbness again. Go until you’ve done 6 total sprints: 3 on the horns and 3 on the low handles.

Prowler Challenge #2
Number of sprints/walks – 10
Distance of each sprint/walk – 30 yards
Rest period between sprints – 60 seconds to forever
Weight on Prowler – varies between
All sets done on the Horns

Descriptions of each set:
Set 1-2: 90lb
Set 3-4: 180lb
Set 5-6: 270lb
Set 7-8: 360lb
Set 9-10: 450lb

You will push the Prowler down and back for 30 yards with one 45 pound plate per horn, then down and back with 2 plates, etc. Keep going in this manner until you reach 5 plates per side.

Prowler Challenge #3
Weight: 90-180lbs (your choice)
Distance: Try for ¼ to ½ mile
Rest periods: Whatever and whenever…just finish the workout

Prowler Challenge #4
This one probably sucks the most out of all of them. This will give you the Prowler flu and the Prowler hangover. With this Prowler challenge, you’ll be pushing (walking) for time, not distance.

Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest 1 minute
Push Prowler for 4 minutes, no stopping
Rest forever

Post selections and scores to comments.

Warm-up Drills
I. Run 400m
II. 7:00 Circuit of
4 x KB Turkish Get-ups (24/16kg)
6 x KB Goblet Squat-Thrusts (24/16kg)
10 x 2-Hand KB Swing (or H2H KB Snatch 24/16kg)
III. Mobility (Shoulder/Chest/Thoracic Spine Emphasis)

“Team Beowulf”
Complete For Time in teams of 2 athletes
Row 1000m (alt.every 250m)
Run 800m (alt.every 200m)
50 x C2B Pull-ups
100 x Ring Dips/Static Dips
150 x Jumping Slamball (40/20lbs)
Run 800m (alt.every 200m)
Row 1000m (alt.every 250m)

Notes: Partitioned as necessary; each team must decide their plan and execute accordingly so that each athlete finishes having completed half the workload. Think sets of ‘Murph’. During the Run while one athlete is working the other must hold a plank position. The same system applies to Rowing with athletes holding in the bottom of an Air Squat while their partner toils away in the boat. Get some, freaks.

Skill Development
Slay goats at will.