WOD & Blog
Warm-up Drills
I. 8:00 Dynamic Warm Up
Jog -> Run
High Knees
Shuffle
Grape Vines
Broad Jumps
Tumbling
Etc…
II. Mobility
Impact/Focus: Row 500M TT
Complete the following workload below on the rower.
Row 250m (Warm-up Pace)
Rest 1:00
Row 250m (Warm-up Pace)
Rest 2:00
Row 500m (100% Effort)
Rest as needed
3:00 Recovery Row
Post 500m time to comments.
“Dynamic Commotion”
Complete as many rounds/reps as possible in 7:00 of
10 x ‘Russian’ KB Swings (32/24)
25 x Mountain Climbers
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
15 x Slamball (40/20)
100ft Walking Lunges (50/35lb DB)
Post rounds/reps completed to comments.
Read More
No you’re not seeing double. Due to the cancelled classes Monday, today will be the same workout for those that did not attend class. For those that completed Monday’s workout, there will be different options on the whiteboard for you to complete.
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus #1: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“XLIX Take II”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)
Post times to comments.
Impact/Focus #2: Barbell Row
Warm up as needed (3 sets x 5 reps) before completing the following workload. Weights may increase as long as full ROM is achieved.
Barbell Row 5-5-5-5-5
Post loads to comments.
Read More
Crossroads Adaptive Athlete Coaches Seminar this past week. What an amazing opportunity and experience!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
7 x ‘American’ KB Swings
10 x Hindu Push-ups
III. Mobility
Impact/Focus: Muscle-up Progression
Against a 15:00 Running Clock work through one of the following
Muscle-up Transition Work x 20 reps followed by
A1. Deadhang Pull-ups 5-5-5-5
A2. Strict Ring Dips 5-5-5-5
Muscle-up Work
B1. Deadhang Muscle-ups 2-2-2-2-2
B2. Muscle-ups (CFGS) 5 sets of 3+ reps
“Persistence Hunting IV”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Double unders
1:00 x Wallball (20/14)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Read More
Weather Announcement: Due to the inclement weather we will be cancelling Noon, and all PM Classes for today (2/2). Normal classes will resume tomorrow morning (2/3). Please be safe driving!
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: In the event classes are cancelled due to weather, athletes will have the option to make-up their Back Squat workout during Wednesday’s class.
1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
“XLIX”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (115/75)
Burpees (Over-the-Bar)
Skill Development
Accumulate 3:00 of L-Sit Hold (Rings, parallettes, current progression)
Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.
Push or Split Jerk 3-2-2-1-1-1RM
Post sets/reps/loads to comments.
“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar
Notes: There will be an 18:00 cutoff time on today’s WOD.
Post scores to comments.
Read More
The CrossFit Games Open Approaches!
Warm-up Drills
I. Speed Rope Drills/Coach’s Choice
II. Mobility
Notes: Athletes will be working on Single-under/Double-under proficiency during the Speed Rope portion of the warm-up.
Impact/Focus: Rope Climbs & Handstand Walks
Complete 5 Rounds for quality of
2 x Rope Climbs
*Handstand Skill Task
Notes: Rope Climbs will be scaled for those new to this movement. Handstand kick-ups, shoulder taps, distance handstand walking, etc will be some of the skill level options available. Enjoy, freaks.
“Huck-it”
Complete for time
50 x Wallball (20/14lbs)
30 x KB Snatch (24/16gs)
30 x Wallball (20/14lbs)
20 x KB Snatch (24/16gs)
10 x Wallball (20/14lbs)
10 x KB Snatch (24/16gs)
Notes: 30 x KB Snatch should be read as 15 reps Right side and 15 reps left side; athletes may alternate however frequently they desire providing all the reps are completed before moving on to Wallball.
Post scores to comments.
Read More
Announcement: We will be open normal business hours on Wednesday (1/28).
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Overhead Squat x 5-4-3-2-1
Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.
Post loads to comments.
“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options for those unable to use bodyweight for bench press will be available.
Post reps for both exercises in all rounds.
Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.
Announcement: Due to impending snow-magedon we will closed all-day tomorrow, Tuesday (1/27).
As of now we’re planning on normal hours on Wednesday. We’ll keep you updated here and on the Facebook page.
Stay safe, stay warm, and enjoy shoveling!
“Snow-magedon 2015”
Complete for time. Partition reps/sets as needed.
100 x Push-ups
100 x Hollow Rock
100 x Air Squats
Post times to comments.
Read More
Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Diabolic”
Complete as many Rounds/Reps as possible in 9:00 of
Deadlift (225/155)
Handstand Push-ups
Notes: With reps climbing by 3′s each round (3-6-9-12…etc.) work as high up the ascension ladder as possible before time expires.
Post total reps completed to comments.
Read More
We would like to congratulate the January on-ramp graduates. Please welcome Joel, Mallory, Frank, Tony, Christine, Abby, Kelsey, Evan, Drew, Liane, Nick (pumped up!), and Amanda (Gavin not pictured) to the CFNH family. They’ll be slaying along side you from now on.
Warm-up Drills
I. Row 750m
II. 2-3 rounds of
5 x Sumo Deadlift High Pull (24/16)
7 x V-ups
10 x Box Step-ups
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set.
Sumo Deadlift x 5-4-3-2-1
Post loads to comments.
“Stop Resisting: Cherry Pom”
Complete as many rounds/reps as possible in 12:00 of
10 x Ring Dips
12 x Toes-2-Bar
14 x Box Jumps (24/20)
Post rounds/reps completed to comments.
Read More