WOD & Blog

“Bodily haste and exertion usually leave our thoughts very much at the mercy of our feelings and imagination.”
–George Eliot, Adam Bede

Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Press
III. Mobility

Notes: 45/35lb barbells.

“Gracey-Poo” (Paleo Re-test #3)
Complete for time
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m

Post times to comments.

Skill Development: Inversion Clinic
Work through handstand skill training options below (get creative, have fun)
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance
Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

Congratulations and thank you to everyone that participated in the Three Wise Men Veterans Day WOD. CrossFit New Hampshire finished 3rd in the country with 93 athletes registered! We couldn’t be more proud of you all for supporting such an important cause.

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM (Paleo Re-Test #1)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Tabata This!” (Paleo Re-Test #2)
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

Post scores to comments.

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” -Arthur Ashe

Warm-up Drills
I. Run 200m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

“Mr. Joshua”
Complete 5 rounds for time of
Run 400m
30 x GHD Sit-ups
15 x Deadlift (250/175)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Post times to comments.

Skill Development
I. 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.

II. Slay Goats

Dear CFNH,
Thank you to everyone for making this Veteran’s Day a truly special experience. We are proud to be among those who find a shared purpose alongside their peers in honoring our special few; those who made the ultimate sacrifice out of a devoted love for their country.

“No greater love than this, that he lay down his life for his friends.”

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Push/Split Jerk EMOTM
Every minute on the minute for 12:00 complete the following Push/Split Jerk workload; progressing as depicted below with weights beginning at 50% of 1 rep maximum load. Athletes will be encouraged to increase the load every few sets as form permits.

00:00-1:00 x 3 reps
01:00-2:00 x 3 reps
02:00-3:00 x 3 reps
03:00-4:00 x 3 reps
04:00-5:00 x 2 reps
05:00-6:00 x 2 reps
06:00-7:00 x 2 reps
07:00-8:00 x 2 reps
08:00-9:00 x 1 rep
09:00-10:00 x 1 rep
10:00-11:00 x 1 rep
11:00-12:00 x 1 rep

Post scores to comments.

“Abattoir”
Complete 8 Rounds of the following three movements at work/rest intervals shown below
:30 x 1-arm DB Snatch (alt.arms)
:15 x Rest
:30 x Double unders
:15 x Rest
:30 x Thrusters (75/55lbs)
:15 x Rest

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total).

Post scores to comments.

Skill Development
I. 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.

II. Slay Goats

“After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.”

Warm-up Drill
I. Run 200m
II. 2-3 Rounds of
10 x Push-ups (CFGS)
10 x KB Sumo Deadlift High-Pull (24/16kg)
10 x Walking Lunges (Samson Stretch)
III. Mobility

“Three Wise Men”
2015 Veteran’s Day Hero WOD Tribute

“Jeremy”
AMRAP in 4:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 2:00, then…

“Ben”
AMRAP in 4:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 2:00, then…

“Beau”
AMRAP in 4:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)

Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.

Post scores to comments, and thank you so much for participating with CrossFit New Hampshire during this special event.

“Show me a thoroughly satisfied man and I will show you a failure.”
–Thomas A. Edison

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold (Rings/Matadors)
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Rowing Intervals
Complete the following max effort rowing intervals
5 Rounds of
Row 350m
Rest 1:00

Post scores to comments.

“Fuel the Fire”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x ‘American’ KB Swings (24/16)
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Hollow Rocks
7 x Push-ups
10 x Wallball (20/14)
III. Mobility

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

Front Squat 3-3-3-3-3

Post loads to comments.

#Sweat4Vets
How many push-ups can you do in 10 seconds?? Find out more information HERE.

“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting 

III. CrossFit Lift-Off WODs
a. Establish 1RM Snatch
b. Establish 1RM Clean & Jerk
c. Complete as many rounds/reps as possible in 12:00 of
3 x Snatch (135/95lbs)
6 x Clean & Jerk (135/95lbs)
9 x C2B Pull-ups
54 x Double-unders

Post scores to comments/leaderboards (competitors).

We are excited to announce the news of a future CFNHer! Small Fry (now to be referred to as Small Fries as she’s now WODing for two) is expecting!! Congratulations Brenna and Matt!! “Every WOD is a partner WOD”

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDHP
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload. Athletes should increase weights as form allows.

Deadlift 5-5-5-5-5

Post loads to comments.

“BLOPS3”
For time, complete 21-15-9 reps of
Thrusters (95/65)
Toes-2-Bar

Post times to comments.

Skill Development: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.
Post rounds completed to comments.

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Row 500m TT
Complete for time

Row 500m

Notes: Warm-up with 2 x 250m at 60% and 80% rates of perceived exertion (RPE).

Post scores to comments.

“The Downward Spiral”
4:00 x Push-up + Medicine Ball Clean
3:00 x Sledgehammer Strikes
2:00 x DB Snatch (50/35lbs)
1:00 x Ring Row
Run 800m

Post reps for each movement and 800 run time to comments.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.