WOD & Blog
ANNOUNCEMENTS:
1. We are once again
helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch Triples
After warming up with sets and reps as needed complete the following against a 15:00 running clock:
Snatch 3-3-3-3-3 (80-85%*)
Notes: *Todays working sets should be targeted at 80-85% of a one rep maximum referenced from best 1-rep established 06.21.2017.
The barbell Olympic Lift known as the Snatch refers to the full version of the lift where the bar is received in the Full Overhead Squat Position.
Demo video linked HERE.
Get some, freaks!
Post scores to comments.
“Incentives”
3 Round for time of
Row 500m
15 x Pull-ups
30 x GHD Sit-ups
Notes: There is an incentive 16:00 time cap on today’s met con. Yes, incentive.
Post scores to comments.
Read More
ANNOUNCEMENTS:
– We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
– New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats.
Back Squat 5-5-5-5-5
Notes: Compare scores to 06.12.2017.
Post loads to comments.
“Snarf Snarf”
Complete for time
Run 400m
Then 5 rounds of…
8 x Handstand Push-ups
12 x Hang Power Cleans (115/75)
Then…
Run 400m
Post times to comments.
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ANNOUNCEMENTS:
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
– New T-Shirt and Tank top pre-order shirts are now up. Place your orders!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Jump Squats
7 x Hindu Push-ups
III. Mobility
Impact/Focus: Deadlift (Week 1)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (75% 5RM)
Notes: Athletes should base the percentage off their current 5-rep max established on 07.07.2017.
Post loads to comments.
“Jacob’s Ladder”
Climb the following ascension ladder as high as possible in 6:00 of
3-6-9-12-15…etc x Wallball (20/14)
3-6-9-12-15…etc x Power Snatch (75/55)
Rest 3:00
Climb the following ascension ladder as high as possible in 6:00 of
3-6-9-12 etc… x Slamball (40/20)
3-6-9-12 etc… x Burpees (Over Slamball)
Post total reps completed for each AMRAP to comments.
Read More
ANNOUNCEMENTS:
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Run 200m
II. Spikeball! (…Coach’s Choice)
III. Mobility
Impact/Focus: Turkish Get-up EMOTM
Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00.
EMOTM for 10:00
2 x Turkish Get-ups (1L/1R)
Post best TGU weight to comments.
“Push Whipped”
For time
50 x Double-unders
10 x Push/Split Jerk (155/105lbs)
40 x Double-unders
8 x Push/Split Jerk (155/105lbs)
30 x Double-unders
6 x Push/Split Jerk (155/105lbs)
20 x Double-unders
4 x Push/Split Jerk (155/105lbs)
10 x Double-unders
2 x Push/Split Jerk (155/105lbs)
Post time to comments.
Skill Development
A. L-sit practice, establish a goal of 2 minutes or less and work to it in as few sets as possible.
B. 15-12-9 x Back Extensions
*If L-sits are still a bit too challenging perform the same assignment in the Plank Position or in the Plank on low rings.
ANNOUNCEMENTS:
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
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
“Angie”
For Time
100 x Pull-Ups
100 x Push-Ups
100 x Sit-Ups
100 x Air Squats
Notes: Complete all reps of each exercise before moving to the next.
Post times to comments.
ROMWOD
“Finding Fire”
ANNOUNCEMENTS:
– Our July On-Ramp begins TONIGHT, Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Coach’s Choice
II. 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 06.27.2017 linked HERE.
Post scores to comments.
“780 Seconds”
13:00 AMRAP
Row 250m
12 x American KB Swings (32/24kg)
21 x Box Jumps (24/20”)
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.
ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
7 x Push-ups (CFGS)
10 x Air-Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (33×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Gull Wing”
Complete 3 rounds for time of
Run 400m
15 x DB Thrusters (50/35)
15 x Ring Dips
Post times to comments.
Read More
ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5RM
Notes: Today is a true 5RM test that will be used for our strength cycle moving forward. Compare scores to 05.12.2017.
Post loads to comments.
“Spidey Jump”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpee Box Jump Overs (24/20)
Post times to comments.
Read More
ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Pause Power Snatch
Warm-up suggestion: 3-3-2-2-1-1 practicing the Pause Power Snatch technique. Execute a :03 pause in the Power Snatch Receiving Position for the following sets and reps.
Pause Power Snatch 2-2-2-2-2 (increasing in weight)
Notes: Work on confidence in a strong position receiving the Power Snatch today; increase weight per individual/Coach’s discretion. In the receiving position execute a :03 pause for the above sets and reps. Work up in weight able to progress with sound technique.
Get some, freaks…
Post scores to comments.
“Liberty Circles”
14:00 AMRAP of
Row 600m
20 x Overhead Squat (95/65lbs)
20 x Slambal (40/20lbs)
20 x Push Press (95/65lbs)
Post total rounds and reps to comments.
Skill Development: Sum Challenges
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold
ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus #1: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 4-4-4-4 (22×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Independence Eve”
Complete 5 rounds for time of
6 x Power Clean (185/135)
18 x GHD Sit-ups
Run 200m
Post times to comments.
Skill Development
Select one of the following
I. Back Extensions 3×15
II. Glute Ham Raises 3×10
III. Good Mornings 3×10