WOD & Blog
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Ring Rows
10 x Wallballs (20/14)
10 x Push-ups
III. Mobility
Impact/Focus: Barbell Row
Warm-up as needed before completing the following workload. Technique will be the focus of today’s training. Increase weights with each set.
Barbell Row 5-5-5-5-5
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“Battleship”
3 rounds for time of
20 x Medicine Ball Cleans (40/20)
20 x Slamballs (40/20)
20 x Box Jumps (24/20″)
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Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x Press (45lbs)
8 x Hollow Rocks
10 x Russian KB Swings (24/16kg)
III. Mobility
Impact/Focus: Press 1RM
Warm up with 3 sets x 5 reps before working up to 1-repetition maximum effort for Press.
Press 1-1-1-1-1
Notes: We will be starting a Press strength cycle next week. For those who have trouble remembering their numbers, use a notebook or comment on the website so you can look back on your scores.
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“Hold On”
For time
35 x Ground-2-Overhead (45/25)
50 x Toes-2-Bar
Row 1000m
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Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit
Warm-up Drills
I. Run 400m
II. 5:00 Dynamic Mobility
25ft x Duck Walk
25ft x Bear Crawl
25ft x Inchworms/Cobra
25ft x Walking Lunges
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 8:00.
2 x Snatch (70-80% 1RM)
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“That Simple”
For time
Run 800m
75 x Air Squats
Run 600m
50 x Push-ups
Run 400m
25 x Pull-ups
Run 200m
Note: This workout will have a 20:00 cap.
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Congratulations to Randi and Kerri for their 2nd Place finish this weekend at the Master’s of the Universe compeition at CrossFit Nashua!
Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Air Squats (Wall Therapy)
Abmat Sit-ups
III. Mobility
Impact/Focus: Back Squat 1RM
Today marks the end of our 10 week Back Squat cycle. Let’s see some PR’s!
3 x 40% (Warm-up)
3 x 50% (Warm-up)
3 x 60% (Warm-up)
Back Squat 1-1-1-1-1
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“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)
Post rounds/reps completed to comments
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Tomorrow (Saturday) Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility
Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Boat Race”
3 rounds, each for time of
Row 500m
Run 400m
Rest 3:00
Notes: This WOD is courtesy of CFNE. Rest 3:00 in between each round.
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Skill Development
GOAT Work (weaknesses), mobilize, and prepare for next week!
ANNOUNCEMENT #1: We would like to say goodbye and good luck to Ryan! Today is his last day with us before he moves back home to New York. He has been great to have around the gym over the past 8 months.
ANNOUNCEMENT #2: This Saturday Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.
Warm-up Drills
I. Speed Rope 2:00 (Freestyle)
II. 6:00 Dynamic Movement
Coaches Choice
III. Mobility
Impact/Focus: Rocket Jumps
Warm up will be movement specific. Athletes will then be instructed on the Rocket Jump movement and proper progression techniques. Time to see who’s a true Ninja.
“Baby Joey”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups
12 x Kangaroos
20 x Double unders
What’s a kangaroo you ask…? Hmmm…
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Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Air Squat
Push-ups (CFGS)
Hollow Rocks
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.
Overhead Squat 3-3-3-3-3
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“Gracious Host”
Complete 3 rounds for time of
30 x Abmat Sit-ups
20 x Push Press (95/65)
10 x Burpee Box Jumps (30/24)
Row 350m
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Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility
Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.
Power Clean 1-1-1-1-1
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“Agile Extension”
Complete as many rounds/reps as possible in 15:00 of
10 x DB Snatch (50/35lbs)
20 x Reverse Wallball (20/14)
30 x Plyo Skiers
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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Single-arm KB Swings (16kg)
8 x Single-arm KB Clean & Press
10 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat Week 9
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 85%
3 x 90%
3×2 x 95%
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“Fool’s Gold”
For time
10-9-8-7-6-5-4-3-2-1 reps of Ring Dips
20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers
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We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program.
Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Ring Rows
KB Swings (24/16)
Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Deadlift 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%
Post sets/reps/loads to comments.
“Karen”
For time
150 x Wallballs (20/14)
Notes: All athletes should be recording their times as this will serve as a “Benchmark” to build upon. Let’s end this week with a classic.
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