WOD & Blog
ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility
Impact/Focus: Ring Dip/Pistol EMOTM
Warm up as needed following movement review.
Complete the following movements every minute on the minute for 12:00. Each minute will be partitioned as :45 seconds for max repetitions possible with :15 seconds for rest/transition.
Odd Minutes: Max Reps of Pistols
Even Minutes: Max Reps of Ring Dips
Post weight used, and reps completed to comments.
“Lucky 21’s”
4 Rounds for time of
9 x Slamball (40/20lbs)
15 x Toes-2-Bars
21 x Wallball (20/14lbs)
Notes: ‘Unbroken’ incentive. Get some, freaks.
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility
Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5
Post loads to comments.
Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.
Strict Press 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development
3×12 DB Row
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups
Notes: Bring the lumber, freaks.
Post scores to comments.
Skill Development: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.
Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights to a challenging, but not a 1rm attempt workload.
Post loads to comments.
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Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk12)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees
Post times to comments.
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Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders
Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).
Post times to comments.
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“What I’ve realized since is that it’s a very painful process but it’s not destructive… It’s the road to liberation.” –Anne Braden
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Coach’s Choice
II. Mobility
“Pig Egg”
3 Rounds for time of
200m Portage (40/20lbs)
20 x Ring Row
20 x American KB Swings (32/24kg)
Notes: During the 200m Portage (portage meaning running with a slam/medicine ball held overhead) athletes must:
1. Run
2. Keep the medicine ball above their heads during any forward movement. Failing to maintain the Pig Egg overhead is considered a foul and earns a 3 x Burpee penalty, to be executed immediately with the Push-up performed with hands on the Medicine Ball. This ensures a rapid set-up for the requisite full medicine ball clean that follows the final burpee in order to force a challenging return to toiling away after completing the foul tax.
Walking or resting/supporting/carrying the medicine ball in any manner other than extended overhead also earn a foul and identical Burpee Taxation. This is going to be an interesting day.
Post scores to comments.
Skill Development
I. Slay Goats
II. Mobilize
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.
Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55
Post scores to comments.
Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.
Bench Press 5-3-3-1-1-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“No toil, no honor,”–Lucian, 2nd Century Rhetorician
ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean.
Power Clean 3-3-3-3-3
Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM.
Post loads to comments.
”Practical Applications I”
Complete the following for time
10 x Push/Split Jerk (185/125lbs)
21 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
18 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
15 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
12 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
9 x GHD Sit-ups
Post scores to comments.
Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups (i.e., the Chase method).
Post scores to comments.
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ANNOUNCEMENTS:
– This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Warrior’s Code”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Power Snatch (75/55)
Push-ups
Sumo Deadlift High Pull (75/55)
Post times to comments.
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Small Fry and Baby Stone made a quick stop by the 6am class. Mom and baby are doing great and will be back to workouts soon!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
10 x Hindu Push-ups
10 x ‘American’ KB Swings (24/16)
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk10)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Muy Caliente”
Complete for time
12-9-6-3 x Muscle-ups
Run 200m
Notes: After completing their set of muscle-ups the athlete will end each round with a 200m run.
Post times to comments.
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