''Halloween Team WOD'' (10.29.2010)

Today we will be running our Halloween Team WOD heats from 6-8pm only.

What better way to celebrate being part of such a great community than to toil away and suffer together?
Athlete's can come in full regalia or bring a change of clothes, we will put the teams together at 6pm during the warm-ups to keep things balanced and fair based on skill sets and experience... it will be epic.

Festivities commence once the crucible has been endured.
The WOD will not be released until the doors open.

Abandon all hope ye who enter, and Happy Halloween.

''Faith'' (10.28.2010)

Congratulations to Rick and his family on their new born little daughter, Faith.

Enjoy the WOD today in her name.

Warm-up Drills (10.28.2010)
Row 750m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Inch Worms
-Scorpion Stretch

''Heavy Back Squats 5-5-5'' (10.28.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Back Squats 5-5-5

Work through three progressively heavier sets of Back Squats for 5 reps each, attempting a personal rep record if possible.

Post loads to comments.

''Faith'' (10.28.2010)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Mobility WOD

CrossFit Endurance WOD (10.28.2010)
''3 x Distance Intervals''
Swim: 3 x 350y/m, 2 min Recoveries
Bike: 3 x 5km, 2 min Recoveries
Run: 3 x 1km, 2 min Recoveries
C2: 2 x 1200m, 2 min Recoveries

Notes: Hold the best pace possible over each distance interval.

Post times to comments.

''Warrior's Cove Chipper II'' (10.27.2010)

Warm-up Drills (10.27.2010)
Run 1200m
Dot Drill (for time)
3 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Warrior's Cove Chipper II'' (10.27.2010)
Complete the following for time
100 x Double-unders
100 x Mountain Climbers
15 x Clapping Push-ups
15 x Pull-ups
25 x V-ups
25 X Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps (20'')
20 x Walking Lunges (alt. legs)
10 x Pull-ups
10 x HSPU's
20 x Toes-2-Bar
10 x Burpees
20 x Med Ball Cleans (20/14lbs)
15 x Pull-ups
15 x Hindu Push-ups
20 x Lateral Lunges (alt. legs)
50 x KB Swings (16kg)

Post times to comments.

Skill Development (10.27.2010)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.27.2010)
''Time Trial''
Cover as much distance as possible.
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Post distances to comments.

''Heavy Snatch Singles % Ladder''(10.26.2010)

Warm-up Drills (10.26.2010)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
''Burgener Drill'' (PVC)
-Shoulder Dislocates
-Hip Mobility Complex
-Cobra Stretch
-Inchworms

''Heavy Snatch Singles % Ladder'' (10.26.2010)
After warming up work through the following sets of percentage based single repetitions for the Snatch.

These should be Squat Snatches where proficiency allows.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%

Post loads to comments.

''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

''Frabata Intervals'' (10.25.2010)

Warm-up Drills (10.25.2010)
Row 750m (Damper Setting 1-2)
''Burgener Drill"
9-7-5 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Sumo Squats
-ITB Stretch

''Frabata Intervals'' (10.08.2010)
Complete 6 Rounds of the following interval circuit. Execute as many repetitions as possible for each :20 second work interval.
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Pull-ups
:10 x Rest
:20 x Pull-ups
:10 x Rest

Post lowest numbers scored for each movement to comments.

''Temper Tantrum II'' (10.25.2010)
21-15-9 reps for time of
Sledgehammer Strikes (L)
Sledgehammer Strikes (R)
KB Swings (24/16kg)

Post times and hammer weight to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.25.2010)

''Hammer-Drill'' (10.22.2010)

Warm-up Drills (10.22.2010)
Run 400m
''Burgener Drill'' (45lbs/PVC)
2 Rounds of
10 x Push-ups
10 x Abmat Sit-ups
5 x Deadhang Scapula Retractions
-Scorpion Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Hammer-Drill''(10.22.2010)
4 Rounds for time of
100ft x DB Overhead Walking Lunges
Three sets of
3 x Deadlift (60-70%)
9 x Clapping Push-ups

Notes: Hold one Dumbbell overhead during the walking lunges; this movement is challenging and weights should be chosen wisely. After completing the 100ft of lunges each round storm through the Deadlift/Clapping Push-ups couplet three times before moving on.

Post times to comments.

Skill Development (10.22.2010)
7 Rounds at your own pace of
:10 x L-sit/V-sit Hold
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.22.2010)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

Post times to comments.

''Heavy Push Press'' (10.21.2010)

Warm-up Drills (10.19.2010)
Run 800m
9 Fundamentals x 7 reps each
Dot Drill (for time)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Cobra Stretch

''Heavy Push Press'' (10.21.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 5-5-3-3-3 with your last set being an attempt at a three repetition maximum.

Post loads to comments.

''Yehaf's AMRAP'' (10.21.2010)
Complete as many rounds as possible in 15:00 of
6 x Burpee Jumping Pull-ups
12 x Ring Rows
15 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.19.2010)
Swim, Bike, Run, or Row (C2)
8 Rounds of (2 min x 1 min Rest)

Post distances to comments.

''Boston Tea Party'' (10.20.2010)

Warm-up Drills (10.20.2010)
800m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Push-ups
Walking Lunges, alternating legs

''Boston Tea Party'' (10.20.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post time to comments.

CrossFit Endurance WOD (10.20.2010)
''Heavy Tosh''
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''Back Squat 3-3-3-3-3 & Valhalla Returns'' (10.19.2019)

Warm-up Drills (10.19.2010)

Run 800m

3 Rounds of the (45lbs)

''Burgener Drill''

3 Rounds of the (45lbs)

Snatch (3-pos)

Dot Drill (for time)

-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Back Squat 3-3-3-3-3 (10.19.2010)
Back Squat 3-3-3-3-3

Work through five progressively heavier sets of Back Squat Triples, resting as needed between efforts.

Warm-up Sets (% based on previous 1RM data)

5 x 40%1RM
5 x 50%1RM
3 x 60%1RM

3 x 70%1RM

Post loads to comments.

''Valhalla Returns'' (10.19.2010)
4 Rounds of

500m Row / Max Rounds of
7 x Squat Snatch (95/65lbs)
7 x Ring Dips (20/10lbs)

Each work period has a 5 minute running clock.
Row until 500m has been completed, using any remaining time to execute as many rounds as possible of the Squat Snatch and Ring Dips couplet described below.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.

Notes: Wear body armour or a weight vest (20/10lbs). Manchester.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.19.2010)

''Red Dawn'' (10.18.2010)

Warm-up Drills (10.18.2010)
Row 1000m (See Notes)
3 Rounds of
12 x Push-ups
12 x Air Squats
9 x Deadhang Pull-ups (Supinated)
-Samson Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms

Notes: For the Rowing portion of the Warm-up Drills use a damper setting of 1. Rowing with the damper setting this low will make each pull feel like it provides far less resistance (Remember to take note of how much wattage you are producing during the first 20 pulls or so).

Athletes attempting to compensate for the likely degradation of pace/time will usually begin increasing their number of strokes per minute. Raising the number of strokes per minute will NOT yield a better performance, emphasizing the following will:

While remaining focused on ideal/proper Rowing mechanics attempt to dramatically slow the speed of each stroke's ''recovery'' phase (return towards the flywheel).

The drive and recovery speeds should be as consistent as possible from stroke to stroke. Maintaining this consistency is as simple as applying the following points of performance. The chain should remain taught during the entire pull and recovery; slack in the line, slapping, and other irregular motion should be interpreted as too much speed on the return.

Hint: Keep the following thought on a repeating loop in your brain during the warm-up, ''About 1 second on the way out and 2 seconds on the way back in''.

''Red Dawn'' (10.18.2010)
Complete the following for time
12 x Tire Flips
6 x Clean and Jerk (135/95lbs)
Run 400m
9 x Tire Flips
9 x Clean and Jerk (135/95lbs)
Run 400m
6 x Tire Flips
12 x Clean and Jerk (135/95lbs)

Post times to comments.

Skill Development (10.18.2010)
3 Rounds at your own pace of
10 x KB L2R Cross Chops (24/16kg)
10 x KB R2L Cross Chops (24/16kg)
25 x Abmat Sit-ups (Anchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2010)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.

''Weighted Pull-ups 3-3-3-3-3 & Kalsu'' (10.15.2010)

Warm-up Drills (10.15.2010)
Row 750m
21-15-9 reps each of
Jumping Pull-ups
Thrusters (PVC)
-Hip Mobility Complex
-Cobra Stretch
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-ups 3-3-3-3-3'' (10.15.2010)
Work up to a heavy three rep record for Weighted Pull-ups. Each rep must move through the standard full range of motion. There is no coming off the bar during each set of three repetitions.

Post loads to comments.

''Kalsu'' (10.15.2010)
Complete the following for time
100 x Thrusters (65%1RM)

Notes: Every minute on the minute execute 5 x Burpees. Use your single repetition maximum Press record to calculate the load used.

Post times to comments.

Skill Development (10.15.2010)
Complete the following at your own pace
50 x Abwheel/Barbell Roll-outs

Mobility WOD

CrossFit Endurance WOD (10.15.2010)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

''Juggernaut'' (10.14.2010)

Warm-up Drills (10.14.2010)
Row 750m
3 Rounds of
''Burgener Drill''
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill (wall)

''Juggernaut'' (10.14.2010)
3 Rounds for time of
Run 400m
10 x Deadlift (75%1RM)
25 x GHD Sit-ups

Post times to comments.

Skill Development (10.14.2010)
Rest for tomorrow

Mobility WOD

CrossFit Endurance WOD (10.14.2010)
''Time Trial''
Swim: 20 minutes
Bike: 60 minutes
Run: 60 minutes
C2: 20 minutes

Post distances to comments.

''Edward 50-Hands'' (10.13.2010)

Warm-up Drills (10.13.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Dot Drill (for time)
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Edward 50-Hands'' (10.13.2010)
4 Rounds for time of
Row 350m
12 x Dumbbell Burpees (50/35lbs)
21 x Dumbbell Push Press (50/35lbs)

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Post rounds completed to comments.

Skill Development (10.13.2010)
3 Rounds at your own pace of
18 x GHD Sit-ups
18 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (10.13.2010)

''Heavy Snatch 65-85%'' (10.12.2010)

Warm-up Drills (10.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC/45lbs)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Snatch 65-85%'' (10.12.2010)
After completing warm-up sets as needed work up to 85% of your single repetition maximum.
All reps today should be Squat Snatches where proficiency allows.

Below is a guideline for working through percentages on sets and reps approaching your 85%.


3 x 65%
2 x 70%
1 x 75%
1 X 80%
1 x 85%

Post loads to comments.

''The Stumps'' (10.12.2010)
Complete as many rounds as possible in 12 minutes of:
5 x Front squat (155/115lbs)
10 x C2B Pull-ups
20 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.12.2010)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.

Holiday Hours

Holiday Hours

CrossFit New Hampshire will be closed Saturday and Monday for the Holiday Weekend.

Tuesday we return to our normal training schedule and the first class of the next On-Ramp Program will be Wednesday.

Rest and Recover, see everyone Tuesday.

''Over-Under 55's'' (10.08.2010)

Warm-up Drills (10.08.2010)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Over-Under 55's'' (10.08.2010)
Complete for time
10 x Snatch (65%1RM)
1 x Ring Dips
9 x Snatch (65%1RM)
2 x Ring Dips
8 x Snatch (65%1RM)
3 x Ring Dips
7 x Snatch (65%1RM)
4 x Ring Dips
6 x Snatch (65%1RM)
5 x Ring Dips
5 x Snatch (65%1RM)
6 x Ring Dips
4 x Snatch (65%1RM)
7 x Ring Dips
3 x Snatch (65%1RM)
8 x Ring Dips
2 x Snatch (65%1RM)
9 x Ring Dips
1 x Snatch (65%1RM)
10 x Ring Dips

Post times to comments.

Skill Development (10.08.2010)
5 Rounds of
Row Max Wattage in 10 Pulls or less
Rest :30

Post each rounds score to comments.

Mobility WOD

CrossFit Endurance WOD (10.08.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances to comments.

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)

Warm-up Drills (10.07.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)
Warm up as needed and then proceed into heavy sets of Push Jerk/Split Jerk for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''Bells and Whistles'' (10.07.2010)
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Vertigo'' (10.06.2010)

Warm-up Drills (10.06.2010)
Run 800m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch

''Vertigo'' (10.06.2010)
Four rounds for time of
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24/20'')
20 x Pull-ups

Notes: Use bumper plates for the Overhead Walking Lunges.

Post times to comments.

Skill Development (10.06.2010)
4 rounds at your own pace of
:20 x L-sit/V-sit
:30 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (10.06.2010)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)

Warm-up Drills (10.05.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill (for time)
-Hip Mobility Complex
-Cobra Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)
Work up to a heavy Clean triple.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Dante's Inferno'' (10.05.2010)
Complete as many rounds as possible in 15:00 of
Max Reps x Wallball (20/14lbs)
25 x Double-unders

Notes: Each attempt for reps of Wallball must be an unbroken set. As soon as the set ends the athlete must execute 25 x Double-unders before earning another attempt at as many reps unbroken as possible.

Post rounds completed and lowest # set of Wallball to comments.

Mobility WOD

CrossFit Endurance WOD (10.05.2010)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

''Back Squat 5-5-5'' (10.04.2010)

Warm-up Drills (10.04.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Back Squat 5-5-5'' (10.04.2010)
Work up to a heavy 5 rep set of low bar Back Squats, working to develop technique before focusing on loads lifted.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Channel Crossings'' (10.04.2010)
For time
Row 500m
21 x Pull-ups
21 x Handstand Push-ups
15 x Pull-ups
15 x Handstand Push-ups
9 x Pull-ups
9 x Handstand Push-ups
Row 500m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.04.2010)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.