WOD & Blog

Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x KB Sumo Deadlift High Pull
5 x Russian KB Swings
5 x American KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

Impact/Focus: M.E. Deadlift
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)

Deadlift 1-1-1-1-1

Notes: Athletes that are currently able to pull 2 x their body weight or more will be encouraged to explore one of two training variance options for this next Deadlift strength training rotation: Sumo Deadlift or Deficit Deadlift.

Post sets/reps/loads to comments.

“Faith”
Against a 15:00 running clock
Run 800m
Then…
Ascend as high as possible in the time remaining
1-2-3… x Overhead Squat (95/65lbs)
1-2-3… x Ring Dips

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“CrossFit Games Open WOD 14.3”
Complete as many reps as possible in 8:00 of
10 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
15 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
20 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
25 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
30 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)
35 x Deadlift (135/95lbs)
15 x Box Jumps (24/20”)

Post scores to comments/Games site for validation.

Warm-up Drills
I. Speed Rope
8 x (:20 on x :10 rest)
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
5 x Back Squat (45/30lbs)
5 x Press (45/30lbs)
5 x Goodmornings/SLDL (45/30lbs)
5 x Deadlift (45/30lbs)
III. Mobility

“Indiscriminance Burner”
As expeditiously as possible, partitioning as desired, complete the following for time:
Row 50kcal
35 x Bench Press (1xBW)
50 x Box Jumps (32/24”)
30 x C2B Pull-ups
60 x KB Swings (32/24kg)

Post scores to comments

Skill Development
At your own pace work through the following Ring based movements/holds:
I. Forward Lean (read: Plank on Rings, try elevating feet/abwheel)
II. Ring Support (Hollow body position, try turnout)
III. L-sit on Rings
IV. Competitors should be practicing CF Games Standard Muscle-ups (positive/negative practice for Kipping)

Warm-up Drills
I. Row 35kcal
II. 3 Rounds
5 x Air Squat (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Back Squat (45/30lbs)
5 x Overhead Squat (45/30lbs)
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Push Jerk (45/30lbs)
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Hang Squat Clean (45/30lbs)
III. Mobility

“Diane”
21-15-9 reps for time
Deadlift (225/135lbs)
Handstand Push-ups

Post scores to comments.

“Broken Arrow”
For time
Double-unders x 5-10-15-20-25-30-35-40-45-50
3:00 x Active Rest or 3-6 sets of :20 x L-sit/Tuck
Double-unders x 50-45-40-35-30-25-20-15-10-5

Notes: Time caps for ascent/descent will be 6:00 each. Active Rest will mean ‘mill about smartly’ from this day forth. Read Tucks as a bent leg L-sit hold while hanging from a Pull-up Bar.

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Warm-up Drills
I. Row 3:00
II. 3 Rounds of
3 x Deadhang Scapulae Retraction
5 x Med Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
10 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Prelude to a Kristian Special
Against a 15:00 running clock work up to the heaviest load possible for the following:

1 x Hang Squat Clean
1 x Front Squat

Notes: Each set is one rep of a Hang Squat Clean immediately followed by an additional Front Squat rep without putting the bar down.

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“The Kristian Special”
For time
3 Rounds
60 x Double-unders
25 x Pull-ups
30 x Double-unders
10 x Muscle-ups
40 x Double-unders
20 x Pull-ups

Post scores to comments.

Warm-up Drills
I. Row 750m (Damper 1-3)
II. Team Med Ball Congo Line x 8:00
10 x Slamball Bounce Pass (40/20lbs)
10 x Med Ball Abmat Sit-ups (20/14lbs)
10 x Med Ball Rig Toss (20/14lbs)
10 x Lateral Med Ball Throw (20/14lbs)
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 sub-maximal 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%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

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“Honey Badgering”
For time
50 x Wallball (20/14lbs)
40 x 1-Arm DB Snatch (50/35lbs
30 x Wallball (20/14lbs)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
50m x Burpee Broad Jumps

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Walking Lunges + Samson Stretch
III. Mobility

Impact/Focus: Movement Review & Practice
I. Overhead Squat Standards/ROM Defined
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

II. C2B Pull-up Standards/ROM Defined
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

“CrossFit Games Open WOD 14.2”
0:00-3:00 Running Clock to complete
2 Rounds of
10 x Overhead Squat (95/65lbs)
10 x C2B Pull-ups
Then…
3:00-6:00 Running Clock to complete
2 Rounds of
12 x Overhead Squat (95/65lbs)
12 x C2B Pull-ups
Then…
6:00-9:00 Running Clock to complete
2 Rounds of
14 x Overhead Squat (95/65lbs)
14 x C2B Pull-ups
… Continue until the workload is no longer able to be completed within the time allotted.

Post scores to comments & CrossFit Games Page for validation.

Notes: This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
-via CrossFit Games Open Workout 14.2 Description

Join us! CFNH Goes To Evo Rock March 16th, all are welcome.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
2 x Turkish Get-up (24/16kg)
10 x American KB Swings (24/16kg)
15 x Abmat Sit-ups (butterfly)
II. Mobility

Impact/Focus: Turkish Get-up & Box Jump EMOTM
Every minute on the minute for 10:00 complete the following:
2 x Turkish Get-up (32/24kg)

Notes: Each round starts with one rep of a Right Arm or a Left Arm Turkish Get-up; switch starting sides every other minute.

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“Tripull”
For time
15-12-9-6-3 reps of
Power Clean (135/95lbs)
Toes-2-Bar/Knees-2-Elbows
American KB Swings (32/24kg)

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Skill Development
Rest/Recover for 14.2

Warm-up Drills
I. Run 800m
II. 2 Rounds of
7 x Stiff Legged Deadlifts (45/30lbs)
7 x Thrusters (45/30lbs)
7 x Bent Over Rows (45/30lbs)
III. Mobility

“Jubleu”
For time
50 x Ring Push-ups
400m Run
21 x Thrusters (95/65lbs)
Run 800m
21 x Thrusters (95/65lbs)
400m Run
50 x Ring Push-ups

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Skill Development
For time
50 x GHD Sit-ups
50 x Knees-2-Elbows

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
Burgener Drill (45/30lbs)
III. 2 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
IV. Mobility

Impact/Focus: EMOTM Olympic Lift Option
Every minute on the minute for 12:00 complete one of the following Olympic Lift Options:
I. 2 x Hang Power Clean
II. 2 x Hang Power Snatch

Post sets/reps/loads to comments.

“The Filthy Fifty”
For time
50 x Box Jumps (24/20″)
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (65/45lbs)
50 x Back Extensions
50 x Wall Ball Shots (20/14lbs)
50 x Burpees
50 x Double-unders

Post scores to comments.