WOD & Blog

“First night of CFNH’s Olympic Weightlifting Class is in the books!”

UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
5 x Scap Pull-ups
10 x Air Squats (wall therapy)
III. Mobility

Impact/Focus #1: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

Impact/Focus #2: Press 5-5-5+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“A Kettlebell Humbler”
2 Rounds of AMRAP (4:00 x 2:00 rest)
7 x American KB Swings
7 x Goblet Squats
10 x KB Push Press (5L/5R)

Post scores to comments.

Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

Thank you to all the athletes that came yesterday to complete “Murph”. It’s always a great showing for an important Hero WOD. We’re proud of you all.

UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 10:00 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 3 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95)
75 x GHD Sit-ups

Post times to comments.

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

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy.

Heats start at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup and mobility work.

“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Congratulations to our May on-ramp graduates Meghan (Sarah), Rebecca, Jen, Marion, Courtney, Chris, Bob (not pictured), and Bob (not pictured). Please welcome them to our community as they begin regular classes!

ANNOUNCEMENT: Our 7th Annual running and honoring of “Murph” this Monday (5/25 Memorial Day) will have heats starting at 10am and 11am sharp. Arrive 15-20 minutes prior for individual warmup, stretch, etc.. Don’t forget to wear your Red, White and Blue!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x KB Deadlifts (24/16)
5 x SDLHP
5 x KB Swings
III. Mobility

Impact/Focus: Deadlift 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Deadlift.

Deadlift 1-1-1-1-1

Post loads to comments.

“Midline Recon”
3 rounds for total points of
Walking Lunges (24/16)
Sledgehammer Strikes (Alt L/R)
Sumo Deadlift High Pull (24/16)
Russian Twists

Notes: In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

Post scores to comments.

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Dynamic Warm-up:
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.

I. Deficit Handstand Push-ups 5-5-5-5-5
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 5-5-5-5-5
IV. Negative Handstand Push-ups 5-5-5-5-5

Post sets/reps/results to comments.

“Octane Boost”
Complete the following for time:
Run 200m
25 x Thrusters (95/65lbs)
25 x Ring Push-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x Ring Push-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x Ring Push-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post scores to comments.

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.

Snatch 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide

Warm-up Drills
I. Row 750m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swings
5 Rounds of
Every 2:00 Complete 20 x Unbroken American KB Swings

Notes: Increase weight each round as current fitness levels permit.

Post results to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post scores to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.

or

Goat work. Slay them.

Roberto trying to keep up with the Amoskeag U-19 Rugby Team.

Upcoming Events: Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Hot Plate”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Cleans (155/115)
10 x Lateral Burpees (Over Bar)

Post rounds/reps completed to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift Doubles
Warm up with 3 sets x 5 reps before completing the workload below.

Deadlift 2-2-2-2-2

Notes: Today the focus will be on proper setup and positioning of the Deadlift. Athletes should prepare to test a 1-rep max next week.

“Karen Gets The Runs”
Complete the following for time
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Overhead Squats (45lbs/PVC)
III. Mobility

Impact/Focus: Muscle-up
Today’s focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training.

Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5

Muscle-up Practice
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each

Post reps completed to comments.

“Spring Dilapidation”
Complete for time against an 8:00 clock
21-15-9 reps of
Overhead Squat (75/55)
Burpees

Rest 3:00

Complete for time against an 8:00 clock
10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch (75/55)
Toes-2-Bar

Post times or reps completed to comments.