WOD & Blog

Warm-up Drills
I. Row 2:00
II. 3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Power Snatch (45/35lbs or PVC)
7 x Overhead Squat (45/35lbs or PVC)
III. Mobility

Impact/Focus: Power Snatch 5×2 + 5×1 EMOTM
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every minute on the minute for 5 Rounds (1-5 minutes)
complete the following
2 x Power Snatch (climb weight across sets)

Every minute on the minute for 5 Rounds (6-10 minutes)
complete the following
1 x Power Snatch (climb weight across sets)

Notes: Today is intended to work heavy doubles and triple at 80% or north of a 1 rep maximum or 2 rep maximum. Sustained weight across sets is acceptable however smaller, incremental climbs across sets would be ideal provided the affinity for missed reps remains low. Get some, freaks.

Post scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted

5:00 x Ground-2-Overhead (lbs)
4:00 x Double-unders
3:00 x Wallball (20/14lbs)
2:00 x American KB Swings (24/20”)
1:00 x Kneeling Slamball (40,30/20,12lbs)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs. Double-Under and Single-under sets should proceed in the ‘flight simulator’ style where increasing the volume of goal sets by 5 reps per rung on the jump rope ladder. Attempt to work up from 5,10,15,20… and so forth repetitions in an unbroken manner until time for this work interval expires.

Post method, lbs, meters, reps to comments.

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

“Fyre”
For time
Row 50kcal
15-12-9-6-3 of
Pull-ups
Burpees
Row 35kcal

Notes & Scaling Options:
L3 (Rx+)
– All sets/reps must be completed unbroken in order to proceed through the WOD.
– Chest-to-bar range of motion for Pull-ups.
– Strict, Gymnastics Kip, Butterfly methods are all viable.
L2 (Rx)
– Chin-over-bar range of motion for Pull-ups.
– Strict, Gymnastics Kip, Butterfly methods are all viable.
L1 (Scaled)
– Ring Rows or Scaled Banded Pull-ups.

Post scores to comments.

Skill Development: Midline Conditioning
The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete the following according to this training protocol scoring high and low numbers from the 8 total attempts.

Tabata x Abmat Sit-ups (Everyone)

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Medicine Ball Cleans
10 x Hollow Rocks
12 x Medicine Ball Front Rack Lunges (6 steps per side)
50ft Waiter’s Walk (1 x DB) Overhead Carry
(25ft each arm)
Then…
2-3 sets of
5-10 seconds x Handstand Hold
III. Mobility

“Open Workout 19.3”
For time (versus a 10:00 time cap)

200ft x Dumbbell Overhead Lunges (50/35lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups
200ft x Handstand Walk

Post scores to comments.

Notes: Links to detail scorecards, workout tips and strategies, and write-ups for the scaled variations are found below.

– CrossFit Games Open Official 19.3 Scorecard and workout descriptions & movement standards link found HERE.

– COMPTRAIN.COM resource video link for Open Workout 19.3 strategies, tips and guidance found HERE.

– SCALING VARIATIONS FOR WORKOUT 19.3

SCALED (Ages 16-54)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (50/35lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups (elevated 5 inch standard)
200ft x Bear Crawl

MASTERS (Ages 55+)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (35/20lbs)
50 x Dumbbell Box Step-ups (24/20”)
50 x Strict Hanstand Push-ups (elevated 5 inch standard)
200ft x Handstand Walk

SCALED MASTERS (Ages 55+)
For time (versus a 10:00 time cap)
200ft x Dumbbell Overhead Lunges (20/10lbs)
50 x Dumbbell Box Step-ups (20/16”)
50 x Dumbbell Strict Press (20/10lbs)
200ft x Bear Crawl

(Additional scaling variations found on the linked scorecard above for teen and scaled teen divisions)

Warm-up Drills
I. Coaches Choice
II. Mobility

“Deck of Cards”
Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Sumo Deadlift High-Pull (75/55lbs)
Diamonds = Partner Slamball (40,30/20,14lbs)*
Clubs = Partner Medicine Ball Cleans (20/14lbs)*
Spades = Knees-to-elbows (strict) / V-ups
Joker 1= 21 x Burpee Jumping Pull-ups
Joker 2= Row 500m
Jacks, Queens, Kings = 10 reps
Ace = 1 rep (teams of 2)
Ace = 11 reps (teams of 3)

Notes:
– One athlete works at a time, unless the movement calls for partner based details of execution then any workload, such as 9 x Knees-to-elbows may be performed in as many sets as possible between the athletes on the team provided they each complete 9 repetitions as called for before proceeding to the next card in the deck. While this does not necessarily mean that every time a set is broken during the workout it constitutes a tapping in of the athlete’s partner this may indeed be a powerful team strategy mindset if applied to navigating  the deck of cards with an aggressive training pace throughout.
– Teams of 2 yield one repetition assignments from the Ace card of each suit, whereas the teams of 3 pull 11 reps for each of those cards.
– *Partner Slamball is the same ROM and standards of execution for solo training with the Slamball, however after impacting the ground with the slammer the partner not executing the movement begins their repetition ON THE SLAMBALL BOUNCE, requiring coordination and accuracy on the receiver versus effort via strength, stamina, and power on the part of the athlete slamming the pass. Teamwork reinforces effective training effort or the egg? Beware the blue falcons, freaks.
– *Partner Medicine Ball Cleans will be an active pass of the medicine ball at one of two points in the repetition. Both methods are viable throughout training however only one method may be used per card and both athletes are required to perform one method together.
– High Ball method = light arcing chest pass after rising to full hip extension in the medicine ball clean squat segment. Athlete catching med ball will return to deck like they had just completed the rep from the top.
– Knees-to-elbows via strict execution or V-ups as a scaled option.
– Low Ball Method = when returning the ball back to the deck it may not be dropped, much like a kettlebell swing counter swing through the legs with both arms and roll it to your partner similar to those basic bowling strategies we all know work best. Partner begins this rep from the deck.

Post scores to comments.

Warm-up Drills
I. Spikeball
II. Complete the following for quality
– 2 Rounds –
5 x Pull-ups/Ring Rows
10 x Air Squat (wall/bench drill)
– 2 Rounds –
5 x Rack Jerk*
5 x Snatch Balance*
5 x Overhead Squat*
III. Mobility

Notes: *PVC first, barbells with discretion.

Impact/Focus: Overhead Squat EMOTM 10
Warm up as needed for the following 10:00 Every minute on the minute workload of 3 x Overhead Squat.

Every minute on the minute for 10 Rounds:
3 x Overhead Squat*

Notes:
*Select weights from the following options, once the EMOTM begins all rounds should attempt to be completed with the same working weight.

75/55 lbs
95/75 lbs
115/85 lbs
135/95 lbs
155/115 lbs
185/135 lbs
205/145 lbs

L3 (Rx+): Increase repetitions by 2 for each round after the first.
L2 (Rx): Sets of 3 reps, every minute on the minute.
L1 (scaled): Modified weights, adjusted rep schemes, and/or substituted Squat movement.

– Overhead Squat sets will be from the rack today, the rack jerk method from behind the neck and/or snatch balance may be used to position the weight for the commencement of each set. These techniques/movements are incorporated into the Warm-up Drills today for practicing of safe, functional, and practical points of performance.

– If completing the assigned workload within the minute becomes unsustainable via bailed attempt, etc) and a fail round occurs then the athlete should rest the following round before re-attempting to complete the remaining minute intervals.

Post scores to comments.

“Argentate Lobo”
For time (vs 12:00 time cap)
10,9,8,7,6,5,4,3,2,1 reps of
Thrusters (75/65lbs)
Pull-ups

L3 (Rx+): Thruster weight @ 95/65lbs, chest-to-bar range of motion for Pull-ups. All sets/reps must be completed unbroken in order to proceed through the WOD. Strict, Gymnastics Kip, Butterfly methods are all viable.
L2 (Rx):Thruster weight @ 75/55lbs, Chin-over-bar range of motion for Pull-ups. Strict, Gymnastics Kip, Butterfly methods are all viable.
L1 (scaled): Thruster loads may be scaled as necessary based on individual movement capacity. Ring Rows or Scaled Banded Pull-ups (ie only utilizing the overhead banded assistance method which uses the pull-up bar as the band’s anchor to the rig) may both be scaling options depending on the more potent method for each athlete’s development of Pull-up progression proficiency and strength.

Post scores to comments.

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

“Tap-Tap, Step-Step”
Complete for time vs. 8:00 cap
4 Rounds of
10 x Deadlift (225/135lbs)
15 x Box Jumps (24/20”)
Rest 2:00
Complete for time vs. 8:00 cap
4 Rounds of
10 x Ring Push-ups
15 x GHD Sit-ups/Abmat Sit-ups

Notes: See Whiteboard for movement level option selections.

Post scores or rounds/reps completed to comments.

Skill Development: Alternating EMOTM Goats & Open Skills
EMOTM X 10:00 Total
Odd Minutes x 10 DB Snatch (alt. arms/light weight)
Even Minutes x 10-15 seconds L-sit Hold/Hanging Knee Raise Hold

Notes: Hand to hand switch practice and midline core stability and breathing practice would be ideal emphasis per movement training.

Time Permitting: Prepare mobility work for Overhead Squat Functionality.

ANNOUNCEMENTS— Our Next On-Ramp class begins TONIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

**Move and Smooth Hotspots… hotspots and knots, those familiar fascial and muscular nemesis’ we know all too well are developed through aberrant habits in movement patterns. When we find these during foam rolling as trigger points or ‘hotspots’ creating a time interval to help discipline the effort we put into working them out can help overall fitness progress immensely. How to work these points through mimicking patterns of movement inherent in training is the functional lesson available to learn here. 

“Stinger”
12:00 AMRAP of
8 x Handstand Push-ups
50ft x 1-arm Overhead Walking Lunges (50/35lbs)
(25ft Right Arm + 25ft Left Arm)
8 x Burpees

Notes: Scaling options are below with repetition conversions for today at 1:1
– L3 (Rx+): HSPU (abmat and 45lb plates) or floor, DB weight is 75/50lbs or 50/35lbs x 2 Dumbbells.
– L2 (Rx): HSPU (abmat and 25lb plates) or floor, DB weight is 50/35lbs.
– L1 (Scaled A): Modified ROM for HSPU’s, DB weight is 35/25lbs.
– L1 (Scaled B): DB Press, Goblet DB Walking Lunges x 50ft.

Post scores to comments.

Conditioning: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Post total time to comments.

CROSSFIT NEW HAMPSHIRE WILL BE OPEN NORMAL HOURS TODAY
WE ASK OUR ATHLETES TO PLEASE USE CARE, DISCRETION AND APPLIED CAUTION AS NECESSARY IN MAKING AND EXECUTING ANY DECISIONS TO BRAVE TODAY’S STORM CONDITIONS IN ORDER TO ATTEND TRAINING TIMES.

ANNOUNCEMENTS
— Our Next On-Ramp class begins TOMORROW NIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. Dynamic Drills, Foam Rolling & Yoga Series
III. 2 Rounds of Barbell Complex:
5 x Power Cleans
5 x Front Squat
5 x Squat Cleans
5 x Barbell Row
10 x V-ups/Hollow Rocks
III. Mobility (Rig, Band, Wall Drills)

“Open Workout 19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 x Toes-to-Bar
50 x Double-unders
15 x Squat Cleans (135/85lbs)
25 x Toes-to-Bar
50 x Double-unders
13 x Squat Cleans (185/115lbs)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
11 x Squat Cleans (225/145lbs)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
9 x Squat Cleans (275/175lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bar
50 x Double-unders
7 x Squat Cleans (315/205lbs)

Time completes at 20 minutes.

**COMPTRAIN.COM RESOURCE VIDEO LINK FOR STRATEGY AND APPROACH TO 19.2 FOUND HERE.

NOTES: This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

TIEBREAK
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your last set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.

If all 5 rounds are completed in under 20 minutes, your score is the total time it takes you to complete the workout.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
10 x V-ups/Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5 x 3
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.

Deadlift 3-3-3-3-3

Notes: Climb in weight each set as able. Those referencing percentages for guidance should be final set within range of 75-80% of a previous 1RM.

Post loads to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post scores to comments.

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. Dynamic Mobility Drills
**Run Series, Leg Swings, etc.
III. Mobility

Impact/Focus: Paced Indoor Run Intervals EMOTM
Every minute on the minute for 8 minutes complete the distance assigned for each effort.
Minute one is 1 x 50 foot run.
Minute two is 2 x 50 foot runs, etc.

Notes: Consider each run to be a build to 80-85% of possible pace.

Post rounds completed to comments.

“Knotical Stile”
Complete for time (15:00 time cap)
Row 1000m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Dumbbell Devil’s Press (50/35lbs)
15 x Box Jumps (24/20”)

Notes: The Devil’s Press is performed with two Dumbbells; execute a burpee on the dumbbells, upon standing utilize a counter swing similar to that of the KB back swing technique and then move the Dumbbells simultaneously overhead. Arms bent or straight during elevation movement are both permitted styles, however the end range of motion requires a stable, locked out overhead position for completion standards.

SCALING VARIATIONS
– L3(Rx+): Sets/reps performed unbroken/continuous. 30lb weight vest would be an advisable addition for those willing and able. DB Devil’s Press could be scaled up to 75/50lbs and Box Jump height increased to 30/24”.
– L2(Rx): As written with two 50/35lb Dumbbells and 24/20” Box Jumps.
– L1(Scaled): Bar Muscle-ups scales to C2B Pull-ups, Chin-over Bar, and Banded or Ring Row substitutions are all at 2:1 rep load adjustments today. There is no intended dip component for the Bar Muscle-up movement (Standby Rings Muscle-up Fans…).

Post scores to comments as time for the 1k Row and total time to complete.

Skill Development
I. 20-40 x Pistols, alternating legs.
II. 3 x 10 reps of Hip & Back Extensions