WOD & Blog

Boone in the house!

ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Handstand Hold
5 x Sumo Deadlift High Pull
5 x Snatch Grip Deadlift (45/35lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm-up as needed (3 sets x 3 reps) before working to establish a new 1-rep Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Sumo Dancer”
Complete 3 rounds for time of

Run 400m
12 x Handstand Push-ups
18 x Sumo Deadlift High Pull (75/55)

Post times to comments.

Midline Skill Development
Complete one of the following:
I. Accumulate 2-3:00 L-sit hold (Rings, Matador, Paralettes, Hanging)
II. 1:00 x Plank, 1:00 x Side Plank (Left), 1:00 x Side Plank (Right)

Congratulations to Samy, Jaymes, and Luke for competing this past weekend at CrossFit Nashua. We’re proud of you gents! Great job!

ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Medicine Ball Cleans
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility

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

Back Squat 2-2-2-2-2

Notes: Compare scores to 01.04.2017. Athletes may go as heavy as proper form permits; get some, freaks.

Post loads to comments.

“Pentagonal”
Complete 5 rounds for time of
5 x Power Clean (155/105)
10 x Toes-2-Bar
15 x Push-ups

Post times to comments.

Attention CFNH! Our apparel order arrived today! Come on in to pick up your shirts!
Tyson is very satisfied with the final product!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“WOOF!”
Complete for time
Run 800m
Then 3 rounds of
12 x Ring Rows
24 x Slamball (40/20)
48 x Air Squats

Post times to comments.

Warm-up Drills
I. Run 400m
II. Coaches’ Choice
III. Mobility

Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for a total of eight rounds.

Every :75 for 8 Rounds: 2 x Power Clean (80%1RM)

Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today.
For percentages use one rep maximum Power Clean scores from 07.11.2017 linked HERE.

Post scores to comments.

“Regional 17.2 Redux”
21-15-9 for time of
Dumbbell Snatch (50/35lbs)
Ring Dips
GHD Sit-ups

Notes: Dumbbell Snatch is one arm at a time, alternating sides. The reps per round represent the TOTAL number of reps; for example, the 21 reps will have 10 reps on one arm and 11 reps on the other, to be executed alternating sides. Get some, freaks.

Post scores to comments.

Skill Development
I. Handstand walks and holds x 10:00 practice
II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so… painful.

Monday night we had to say goodbye to yet another one of our college athletes. Good luck at UNH and with the ROTC program Gregson!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
2 x Turkish Get-ups
8 x Hindu Push-ups
:20 Arm-bar Stretch
III. Mobility

“Sailor Made”
Complete 3 rounds for time of
Row 500m
6 x Turkish Get-ups (24/16kg)(4L/4R)

Notes: Rx+: 32/24kg

Post times to comments.

ROMWOD
“Dorsal”

Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility

“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders

Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.

Post time to comments.

Skill Development
I. GOAT Work

Another great Saturday session with the men from New England Recovery & Wellness. We’re so glad that we’re able to be a part of helping them achieve a healthier lifestyle. Awesome job gents!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Push Press
5 x Thrusters
III. Mobility

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

Back Squat 3-3-3-3-3

Notes: Compare scores to 06.19.2017

Post loads to comments.

“Frangelic”
Complete as many rounds/reps as possible in 13:00 of

Run 200m
10 x Thrusters (95/65)
10 x Chest-2-Bar Pull-ups

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Handstand Hold
5 x Kip Swings
7 x Hindu Push-ups
III. Mobility

Impact/Focus: Deadlift (Week 6)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Tang”
Complete for time

15 x Box Jump Overs (24/20)
12-9-6 reps of
Handstand Push-ups
Toes-2-Bar
15 x Box Jump Overs (24/20)
12-9-6 reps of
Handstand Push-ups
Toes-2-Bar
15 x Box Jump Overs (24/20)

Post times to comments.

Warm-up Drills
I. Run 200m
II. 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Team Metcon”
Complete as many rounds/reps as possible in 20:00 of the following:
Partner 1: Run 400m
Partner 2: while Partner 1 is running complete
20 x Overhead Walking Lunges (1xDB@75/50lbs)
20 x Wallball (20/14lbs)

Notes: Walking Lunges are performed 10 reps on one arm and then 10 reps on the other arm each round. the db may move overhead via one arm snatch, clean &jerk, push press or press to establish a stable, functional position at lock-out before working through the lunges.

Score is total rounds/reps of Lunges and Wallball.

It’s that time of year again when we have to start saying goodbye to our college kids. Good luck Mel and Chase, we miss you already!!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Snatch Complex
Warm up as needed (3 sets x 2-3 reps) before working to establish a maximum effort in the following complex.

1 x Snatch + 2 x Overhead Squats

Post loads to comments.

Impact/Focus #2: Midline EMOTM
Complete the following workload every minute on the minute for 10:00.

Odd: 15 x GHD Sit-ups
Even 20 x Hammer Strikes

ROMWOD
“Rise”