WOD & Blog

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Snatch Grip Deadlift (45lbs/PVC)
5 x Snatch Pull
5 x Scarecrow Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch EMOTM
Complete 2 x Snatch every minute on the minute for 10:00. Athletes will review movement and warm up to a starting weight. Weights may increase throughout sets but no more that 20lbs at one time.

Snatch EMOTM x 10:00

Post loads to comments.

“Fraggle Rock”
Complete as many rounds/reps as possible in 15:00 of
10 x Weighted Abmat Sit-ups (20/14)
15 x Box Jumps (24/20)
20 x Wallball (20/14)

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility

Impact/Focus: Weighted Dips
Athletes will work on one of the options based on their current progression.

A. Weighted Ring Dips 2-2-2-2-2
B. Ring Dips 5-5-5-5-5
C. Static Dips 5-5-5-5-5
D. Scaled Dips 5-5-5-5-5

Post loads to comments.

“Heavy Helen”
3 Rounds for time of
Run 400m
21 x KB Swings (32/24)
12 x Pull-ups

Warm-up Drills
I. Run 400m
II. 2 rounds of
6 x Overhead Squats (45lbs/PVC)
8 x Strict Press
10 x Hollow Rocks
III. Mobility

Impact/Focus: Push Press 5×2
Complete the following workload based off of current 1RM.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 2 x 70%

Notes: Athletes will complete 5 sets of 2 reps of Push Press at 70% of 1RM. Each repetition of the working set will be with a 1-second pause at the bottom of the dip. Focus will be on positioning of the body and bar path.

Post loads to comments.

“Spider Face”
Complete for time
30 x Overhead Squats (95/65)
40 x Chin-ups
50 x Toes-2-Bar
60 x Supermans (Feet only)
Run 800m

Notes: Athletes may partition reps as desired for this workout, including the run.

Post times to comments.

All of us at CFNH would like to wish Josh (Joshstache) a big goodbye. Today he will be moving to Houston, TX to take a promotion with his work. It has been an honor to have him as an athlete and friend over the past 3 years. We will certainly miss your character and personality around the gym. Best of luck to you Josh.

Warm-up Drills
8:00 Athletic Warm-up
Jog/Sprints
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
The following percentages are based off of 3RM Front Squat from 05.28.2014. Each repetition is completed with 2-second pause at the bottom of the squat position. This is noted with “020 Tempo”. Warm-up sets should be done at normal speed.

3 x 70% 020 Tempo
3 x 75% 020 Tempo
2 x 3 x 80% 020 Tempo

Post loads to comments.

“After Burner”
Complete as many rounds/reps as possible in 5:00 of
8 x ‘American’ KB Swings (32/24)
20 x Mountain Climbers (2ct)
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
8 x KB Snatch (32/24)(4L/4R)
20 x Double-unders
Rest 1:00
Max Reps x 3:00 of
Sledgehammer Strikes

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 500m (Damper Setting 4-6)
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
III. Mobility

“Black Lung II”
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“It’s a Tingle, Not a Jitter”
For Time:
20 x Overhead Walking Lunges (45/25lbs)
18-15-12-9-6 reps each
GHD/Abmat Sit-ups
Burpee Box Jumps (24/20″)
Then…
20 x Overhead Walking Lunges (45/25lbs)

Congratulations to Sean and Kirby for completing a half-Marathon in Newburyport this past weekend.

Warm-up Drills
I. Run 800m
II. 2 rounds of
7 x Deadlifts (45/33lbs)
7 x Hang Cleans
7 x Front Squats
7 x Push Press
III. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.
I. Deficit HSPU’s x 3-3-3-3-3
II. HSPU’s (CFGS) x 5-5-5-5-5
III. Strict ROM HSPU x 4-4-4-4-4
IV. Scaled HSPU’s/Wall Walks x 4-4-4-4-4

Post selection/sets/reps to comments.

“Sprint DT”
Run 200m
3 Rounds of:
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)
Run 200m

Notes: Each round will begin and end with a 200m run. The time stops after the last 200m sprint.

Post times to comments.

Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Wall Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 1
We will be beginning a Back Squat Cycle today based off of 1RM on 05.19.2014. Squats make you a happy person!

Back Squat 5×5 @ 75%

Notes: Those looking for additional squat work, we will be providing a second squat workout for the week to be completed during open gym on Saturdays.

Post loads to comments.

“Red Rock”
4 Rounds for Time of
5 x Muscle-ups
10 x DB Thrusters (50/35)
20 x Leg & Hip Raises (to rig/pole)

Notes: Athletes that have not yet obtained a muscle-up will be completing the workout with a 3:1 Pull-up/Dip ratio.

Post times to comments.

As most of you may know Friday will be Kristian’s last day as a trainer at CFNH. He has taken a job with Dyn and will be entering the corporate world. Don’t worry he’ll still be slaying WODs along side you all.

It has been a pleasure to be a colleague, coach, and athlete along side him for the past year. We wish him nothing but the best in his future career path. Thank you sir.

Warm-up Drills
I. Speed Rope x 3:00 (Freestyle)
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Hang Snatch
Today’s focus will be on technique over weight. Instruction will be given as warm up.

A. Hang Squat Snatch 1-1-1-1-1
B. *Hang Squat Snatch 1-1-1 (at starting weight of A)

Note: Athletes will start at ~50lbs under your goal max weight and climb 10lbs every attempt. After climbing to their goal weight athletes will then complete 3 single reps at their starting weight to dial in their technique.

“Moguls”
Complete as many rounds/reps as possible in 15:00 of
5 x Handstand Push-ups
20 x Plyo Skiers (10L/10R)
10 x Ring Rows

Notes: Plyo Skiers VIDEO DEMO: Plyo Skiers

Post rounds/reps completed to comments.

Warm-up Drills
I. Run 400m
I. 6:00 Dynamic Mobility
25ft x Crab Walk
25ft x Inchworms
25ft x Spider Walks
25ft x Lateral Lunges
10 x Scorpion/Cobra Stretch (5L/5R)

Impact/Focus: Push Press
The following workload is based off of 5RM from 05.08.2014. Warm up as needed.

5 x 70%
5 x 80%
3×5 x 90%

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Recover and support your fellow athletes. Starting 5:00 from last athlete to complete “Bruised”

“Have a Seat”
3 rounds of
:30 x Wall Sit (Medicine Ball on Legs)
1:00 x Max Reps Wallballs (20/14lbs)

Post total reps completed to comments.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of:
10 x Wallballs (20/14)
40ft x Bear Crawl
10 x Burpees
40ft x Walking Lunges
III. Mobility

Impact/Focus: Front Squat 5×3
Warm up with 3 sets x 5 reps each. Complete the following workload below with one chosen weight after completing the warm up sets.

Front Squat 3-3-3-3-3

Post loads to comments.

“Armored Sheek” 
For Time
100 x Double Unders
Then 3 rounds for time of:
10 x Barbell Front Rack Walking Lunges (5L/5R)(135/95lbs)
21 x GHD/Abmat Sit-ups
Then 100 x Double Unders

Post times to comments.