''Overhead Squats 3-3-3+ and Sorry John'' (12.31.2010)

Holiday Hours for Friday 12.31.2010:

Open 6-10am Only today.

Saturday Closed.

Have a great New Year and we'll see everyone Monday!

Warm-up Drills (12.31.2010)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''Overhead Squats 3-3-3+'' (12.31.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Sorry John'' (12.31.2010)
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
Burpee Jumping Pull-ups
KB Swings (32/24kg)
Row 500m

Mobility WOD

CrossFit Endurance WOD (12.31.2010)
''4 x Intervals''
Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .
Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

''Pain Inevitable, Suffering Optional'' (12.30.2010)

Warm-up Drills (12.30.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch

''Pain Inevitable, Suffering Optional'' (12.30.2010)
Complete as many reps as possible during each interval. Rest 1:00 between rounds, repeat for 3 cycles.
1:00 x Double Unders
1:00 x DB Thrusters
1:00 x Box Jumps (24/20")
1:00 x Ring Dips
1:00 x Pull-ups

Post total points (reps) scored to comments.

Skill Development (12.30.2010)
Handstand Throwdown.
3 Attempts to cover the maximum distance possible without falling.
30 x Hip and Back Extensions

Notes: Hip and Back Extensions for one set of 30 reps, slow and deliberate. Rest as needed.

Mobility WOD

CrossFit Endurance WOD (12.30.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
SC: 20 Min
LC: 45 Min
U: 65 Min

Cover as much distance as possible.

Post distances to comments.

''Bench Press 3-3-3+'' (12.29.2010)

Warm-up Drills (12.29.2010)
Speed Rope Drills x 2:00
Dot Drill (for time)
Speed Rope Drills x 1:00
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)

''Bench Press 3-3-3+'' (12.29.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Winter Advisory'' (12.29.2010)
Complete the following for time
Row 1000m
50 x Toes-2-Bar
20 x Clean and Jerk (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.29.2010)
''Hill Sprints''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 Kcals with dampers setting 8-10 with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Post times to comments.

''Mary'' (12.28.2010)

Warm-up Drills (12.28.2010)
Row 1000m
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
7 x L-sit Pull-ups
7 x Thrusters (45lbs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpion Stretch

''Mary'' (12.28.2010)
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols
15 x Pull-ups

Post rounds completed to comments.

Skill Development (12.28.2010)
5 Rounds for time of
15 x Slamball (20/14lbs)
15 x GHD Sit-ups

Mobility WOD

CrossFit Endurance Rest Day (12.28.2010)

''Deadlifts 5-5-5+ and Karen'' (12.27.2010)

Warm-up Drills (12.27.2010)
Row 4 Minutes
''Burgener Drill'' (2rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Abmat Sit-ups
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Deadlifts 5-5-5+'' (12.27.2010)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Karen'' (12.27.2010)
Complete for time
150 x Wallball (20/14lbs)

Mobility WOD

CrossFit Endurance WOD (12.27.2010)
Swim, Bike, Run, or Row (C2)
20 Rounds (:10 seconds on x :05 seconds off)
These are all out efforts! Incline and terrain are your choice.

Post distances to comments.

''The Nightmare Before Christmas WOD'' (12.24.2010)

Holiday Training Schedule
Friday: 2-4pm
Saturday: Closed

The ''Nightmare Before Christmas'' WOD kicks off this afternoon at 2pm.

Just like the ambush staged for the Halloween WOD, everyone will have to wait until 2pm to see what's in store... it will be posted on the white board awaiting our crew's arrival.

This is going to be one merry slayer of a Christmas Eve as we celebrate with our friends and family the best way we know how.

''Overhead Squats 5-5-5+ and Viking Helen'' (12.23.2010)

Warm-up Drills (12.23.2010)
Speed Rope Drills x 3:00
Dot Drill (for time)
9 Fundamentals x 5 reps each (45lbs)
-Hip Mobility Complex
-Scorpion Stretch
-Sumo Squats
-Shoulder Dislocates

''Overhead Squats 5-5-5+'' (12.23.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes: 1-Rep Maximum/Percentage Calculator

Post loads/reps to comments.

''Viking Helen'' (12.23.2010)
Complete the following for time
500m Row
21 x KB Swings (32/16kg)
30 x Pull-ups (30/20lbs)
500m Row
15 x KB Swings (32/16kg)
20 x Pull-ups (30/20lbs)
500m Row
9 x KB Swings (32/24kg)
10 x Pull-ups (30/20lbs)

Notes: Wear body armor if you're feeling frisky... Unbroken Challenge.

Mobility WOD

CrossFit Endurance WOD (12.23.2010)
''Tempo 80-85%/RPE 15-17''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.

''Bench Press 5-5-5+ and Cruller'' (12.22.2010)

Warm-up Drills (12.22.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12 x KB Swings (24/16kg)
12 x Pistols (alt.legs)
12 x Toes-2-Bar (strict)
12 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms

''Bench Press 5-5-5+'' (12.22.2010)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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 loads to comments.

''Cruller'' (12.22.2010)
Complete the following for time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (12.22.2010)
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

''Deception Tactics'' (12.21.2010)

Warm-up Drills (12.21.2010)
Row 4 Minutes

(Damper Setting 1-2)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Med Ball Cleans
7 x Push-ups (CFSG)
-Lateral Lunges
-Groiners
-Scorpion Stretch
-Shoulder Opening Drill

''Deception Tactics'' (12.21.2010)

Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20'')

Notes: Use bumper plates for the Burpee Pick-ups, which have a jump at the top while the plate is hoisted overhead. Undisciplined actions such as dropping barbells or bumper plates during this WOD reaps a 100m Bear Crawl Penalty. Unbroken Challenge... Manchester.

Skill Development (12.21.2010)
4 Rounds of:
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes today, keep a strict adherence to the standards of this hold by maintaining feet above hip level and straight legs.

Mobility WOD

CrossFit Endurance Rest Day (12.21.2010)

''M.E. Deadlift 3-3-1-1-1 and Deep End Nicole'' (12.20.2010)

Congratulations on your Level 1 CrossFit Cert, (S)Laura! Everyone at CFNH is proud to have you as a fellow 'cultist'.

Warm-up Drills (12.20.2010)
Row 750m
''Burgener Drill'' (PVC/2Rnds)
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Deadhang Pull-ups
15 x Hollow Rocks
-Samson Stretch
-Sumo Squats
-Cobra Stretch
-ITB Stretch

''M.E. Deadlift 3-3-1-1-1'' (12.20.2010)
Work through the following sets/reps of Deadlifts using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

Post loads to comments.

''Deep End Nicole'' (12.20.2010)
Complete as many rounds as possible in 15:00 of
Row 350
Max Reps x Handstand Push-ups

Notes: After completing each 350m Row execute 1 unbroken set of Handstand Push-ups. Coming down off the wall or reaching failure constitutes the end of a round.

Post rounds completed and total handstand push-ups to comments.

Mobility WOD

CrossFit Endurance WOD (12.20.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 Rest)
During each of the 5:00 work periods go :15 max effort/wattage/cadence x :15 rest.

Post distances/wattage/cadences to comments.

The Sixth Day (12.18.2010)

Training hours are from 9am-11am.

During this time slot our CrossFitters are welcome to come in and crush any WODs they might have missed during the week.

Saturdays will also have a heavy/max effort option for athletes that need practice or rep record data on various lifts. We just finished a strength cycle (Back Squat and Press) and some of us will need to test for new 1RM's. Other CrossFitters might not have any previous rep records or lift experience and should begin working to develop basic strength and proficiency. Come in and sling some steel.

We would like to see everyone that missed a max effort WOD for Bench Press or Overhead Squats come in and set some baseline records. The data generated from those heavy days is what will be used in conjunction with percentages for the next 21 day strength cycle.

In the future we will be posting this link with any training post that requires the use of percentages or 1-rep maximums. This way even if all you have is a sub-maximal rep record of 'x' reps at 'y' weight you will be able to project with a fair amount of accuracy what loads to use during the WOD.
1-Rep Maximum/Percentage Calculator

Mobility WOD

'''M.E. Overhead Squats 3-3-1-1-1 and Nasty Girls'' (12.17.2010)

John M. demonstrating awe inspiring coordination and stamina (2 of our 10 physiological aspects of fitness) as he refuses to stop during his warm-up speed rope drills. His pants, unfortunately, called it quits early.

Warm-up Drills (12.17.2010)
Row 500m
''Burgener Drill'' (2 Rnds/PVC)
5 x Deadhang Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Abmat Sit-ups
*Overhead Squat Warm-up Sets/Reps
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch
-Groiners

''M.E. Overhead Squats 3-3-1-1-1'' (12.17.2010)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.
3-3-1-1-1

Post loads to comments.

''Nasty Girls'' (12.17.2010)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.17.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

Post distances to comments.

''Tariff'' (12.16.2010)

''And on the sixth day... they went heavy.''
CFNH will now be posting an optional strength or power based WOD on Saturdays. The workout will be built into the programming complementary to our traditional training cycles allowing our athletes to spend an additional training day each week developing technical proficiency or going heavy. This strength day can also replace a weekday WOD as training 6 days in a row is not something we recommend.
The traditional Saturday open gym hours will remain intact for those athletes looking to make-up a WOD. If anyone is missing one rep maximum data on a particular lift (limiting the effectiveness of percentage based training) this would be a perfect time to come in and get back up to speed with the rest of the crew.

The Mobility WOD
This is a very potent and valuable resource for those athletes that have pre-existing mobility issues or experience some sort of impingement/pain that limits their performance during training. CFNH posts a link to the Mobility WOD site every day under our Skill Development section... Go explore this daily!
Chances are if you have a nagging injury or mobility issue it's already been addressed and explained with any potential solutions offered (in video format!).
Keep in mind that we only get see you for a short time each day, it's what you do outside of the actual WOD that ends up determining whether you will realize your true potential for elite fitness or not.

Warm-up Drills (12.16.2010)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (PVC)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms

''Tariff'' (12.16.2010)
5 Rounds for time of
5 x Squat Snatch (95/65lbs)
10 x Burpees
20 x Double-unders

Post times to comments.

Skill Development (12.16.2010)
4 Rounds at your own pace of
15 x Russian Twists (20/14lbs)
10 x GHD Sit-ups
15 x Hip and Back Extensions
10 x Hollow Rocks

CrossFit Endurance WOD (12.16.2010)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''M.E. Bench Press and Gutwrencher'' (12.15.2010)

Warm-up Drills (12.15.2010)
Speed Rope x 5:00
''Burgener Drill'' (PVC/2Rnds)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Chest/Ext.Rotation Stretch (Bar)
-Lateral Lunges

''Max Effort Bench Press 3-3-1-1-1'' (12.15.2010)
Work through the following sets/reps of Bench Press using progressively heavier loads in order to determine an accurate 1-rep maximum.
3-3-1-1-1

Post loads to comments.

''Gutwrencher'' (12.15.2010)
4 Rounds for time of
Row 250m
10 x L-sit Pull-ups
15 x DB Push Press

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.15.2010)

''Weighted Pull-ups 5-5-5+ and Beasts of Burden'' (12.14.2010)

Warm-up Drills (12.14.2010)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
2 Rounds of
3 x L-sit Pull-ups
6 x Push-ups (CFGS)
9 x Hollow Rocks
12 x Pistols (alt.legs)
-Samson Stretch
-Shoulder Opening Drill (wall)
-Cobra Stretch
-Groiners

''Weighted Pull-ups 5-5-5+'' (12.14.2010)
Work through the following sets of Weighted Pull-ups using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

All Weighted Pull-ups are Dead-hang Pull-ups.

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

Notes: Look back to the training conducted on 11.16.2010 to find your current 1-rep maximum numbers. Athletes that are still working to develop their Dead-hang Pull-ups (using bands for assistance) will substitute 5 sets of Pull-ups x max reps 1:00 of rest between sets. scaled to their current ability level.

Post loads to comments.

''Beasts of Burden'' (12.14.2010)
Complete the following for time
Tire Flips + Bounds x 5-4-3-2-1
Back Squat (1xBW) x 10-8-6-4-2
Handstand Push-ups x 15-12-9-6-3

Notes: One repetition of a Tire Flip and Bound requires the athlete to flip the tire over and immediately jump into the center opening and back out the other side without any pause between the two jumps. The Back Squat load is the current bodyweight of the athlete.
Read the reps per round as described below.
Round 1: 5 x Tire Flips + Bounds, 10 x Back Squats (1xBW), 15 x Handstand Push-ups.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.14.2010)
''Tabata Intervals''
Swim, Bike Run, or Row (C2)
Cover as much distance as possible during each :20 work interval.
8 Rounds of (:20 x :10 rest)

Post distances to comments.

''Stafford 7's'' (12.13.2010)

Thank you to the fire-breathing crew and trainers at CrossFit Stafford for such a warm (and ruthlessly painful) reception. It was a profoundly epic experience being able to join your athletes in the trenches. Hope to see some of you salty dogs up here soon, keep crushing it and make sure Lt. Justin Green leaves corpse if he drops in for a WOD during his time at TBS.

Warm-up Drills (12.13.2010)
Row 1000m (Damper Setting 1-3)
''Burgener Drill'' (PVC-2 Rnds)
10 x Burpee Jumping Pull-ups
10 x Knees-2-Elbows
10 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats

Notes: During each repetition of Burpee Jumping Pull-ups use maximum vertical force on the jump to transition into an explosive, full range of motion pull-up. Each athlete must lower themselves in control back to a full deadhang position before dropping into the next burpee.

''Stafford 7's'' (12.13.2010)
Complete as many rounds as possible in 20:00 of
7 x Hang Power Cleans (95/65lbs)
7 x Ring Dips
7 x Pull-ups
7 x Thrusters (95/65lbs)

Post rounds completed to comments.

Skill Development (12.13.2010)
6 Rounds of
:10 x L-sit/V-sit
:20 x Rest

Notes: Attempt to hold each working set for it's entire duration.

CrossFit Endurance WOD (12.13.2010)
''Tempo 85-95%''
Swim: 1000m/y total: 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10km total: 85% for first 5km then pick it up to 95% on the last 5km
C2: 3000m total: 85% first 1500m recover 1:00, then 95% for second 1500m

Post times to comments.

''Viking Nancy II'' (12.10.2010)

WE WILL BE OPEN NORMAL HOURS SATURDAY 9-11am

Warm-up Drills (12.10.2010)
5:00 x Speed Rope Work
''Burgener Drill'' (PVC-2 Rnds)
5 x Handstand Push-ups
10 x Medicine Ball Cleans
15 x Hollow Rocks
-Groiners
-Shoulder Dislocates
-Scorpion Stretch
-Hamstring/Posterior Chain Complex

''Viking Nancy II''(12.10.2010)
Row 500m against a 5:00 running clock. In the time remaining complete as many rounds as possible of the couplet below, rest 1:00 and repeat for a total of 3 x 5 minute time trials.

Row 500m
5 x Overhead Squats (95/65lbs)
7 x Toes-2-Bar

Post number of rounds completed to comments.

Skill Development (12.10.2010)
3 Rounds of the following, resting as needed between each complex.
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Attempt to complete the full series of movements/holds without dropping down off the rings. Execute each movement/hold as controlled as possible through a full range of motion. Deadhang challenge for those looking to spice it up.

Mobility WOD

CrossFit Endurance WOD (12.10.2010)
''3 x Big Repeats''
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 3x1200m, 2 min Recoveries, Best possible pace

Post times to comments.

''Heavy Presses 5-3-1+ and Hangman'' (12.09.2010)

Thank you to our dedicated family of CrossFitters... Your daily toils and contributions to this amazing community is what has made the renovations and equipment expansion at CrossFit New Hampshire possible.

Time to break in all the new toys... GET SOME.

Warm-up Drills (12.09.2010)
Single-unders x 2:00
''Burgener Drill'' (2 Rnds/PVC)
Single-unders x 1:00
5 x Pistols (Left Leg)
5 x Pistols (Right Leg)
7 x Burpees
7 x Deadhang Pull-ups
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''Heavy Presses 5-3-1+'' (12.09.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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 loads to comments.

''Hangman'' (12.09.2010)
3 Rounds for time of
400m Run
3 x Rope Climb Ascents (or 30 x Pull-ups)
21 x KB Swings (32/24kg)

Notes: Feeling Frisky again? Body armor up (20lbs) and go to town like a spurned lover. Rope climbs begin from the sitting position and require securing the feet (safety) once each athlete's body is completely off the deck. Don't fret, legless rope climbing will be appearing in abundance once our crew proves they won't fall to their doom.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.09.2010)

''Tabata Perdition'' (12.08.2010)

Warm-up Drills (12.08.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Samson Stretch
-ITB Drop Lungs
-Cobra Stretch
-Shoulder Mobility Complex (5lbs)

''Tabata Perdition'' (12.08.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
8 Rnds x Double-unders
8 Rnds x Sit-ups
8 Rnds x Bench Press (95/65lbs)
8 Rnds x Ring Rows
8 Rnds x Slam Ball

Notes: Slam Balls must be caught on the first bounce for the repetition to count.

Post accumulated repetitions for each movement as well as total repetitions executed to comments.

Skill Development (12.08.2010)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds (:30 x 2:00 rest)
Notes: Executing maximal effort for each :30 sec interval, each 2 minute recovery period is a working rest at an easy pace. Use Incline adjustments to control levels of exertion.

Post distances covered to comments.

''Back Squats 5-3-1+ and Shoot 'Em Up'' (12.07.2010)

Bai Chen!
We'll see you in three months, dude, keep killing it over there in the People's Republic of China.
Congratulations to our fourth On-Ramp class for making it through alive... Now you've earned the right to begin bathing in the fires of CFNH's daily WODs. Get some.

Warm-up Drills (12.07.2010)
Run 800m
''Burgener Drill'' (3 Rnds/PVC/45lbs)
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Groiners

''Back Squats 5-3-1+'' (12.07.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads.
On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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 loads to comments.

''Shoot 'Em Up'' (12.07.2010)
3 Rounds for time of
21 x Wallball Shots
12 x Power Snatch (65%1RM)
9 x Pull-ups
350m Row

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.07.2010)
''Time Trial''
Swim, Bike, Run, or Row (C2)
Cover the maximum distance possible in the time allotted.
Swim: 15 minutes
Bike: 40 minutes
Run: 40 minutes
C2: 15 minutes

Post distances to comments.

''CF Games 2008 Deadlift/Burpee WOD'' (12.06.2010)

Warm-up Drills (12.06.2010)
Row 5 Minutes
''Burgener Drill'' (PVC-2 Rounds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''CF Games 2008 Deadlift/Burpee WOD'' (12.06.2010)
5 Rounds for time of
5 x Deadlift (60-70%1RM)
10 x Burpees

Notes: Those feeling frisky are invited to load their torso with 20-30 bonus lbs (weight vests). We will be using elevated hand positions for anyone that wishes to do so, making ROM a blissful experience.

Post times to comments.

Skill Development (12.06.2010)
3 Rounds of
8 x Pistols (alternating legs)
15 x Toes-2-Bar/Knees-2-Elbows
L-sit-V-sit for max time

Mobility WOD

CrossFit Endurance WOD (12.06.2010)
''Tabata Intervals''
Swim, Bike, Run, or Row (C2)
Attempt to cover maximum distances or hold the highest wattage possible for
8 Rounds of (:20 x :10 rest)

Post distances to comments.

''Heavy Presses and Angelina'' (12.03.2010)

Congratulations to Brian and 'G.I.' Jane Allard on their new baby daughter, Angelina!

Today's WOD bears her name as we celebrate by suffering in her honor...

Warm-up Drills (12.03.2010)
Row 4 Minutes
''Burgener Drill'' (2 Rnds/PVC)
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
12 x Air Squats
15 x Abmat Sit-ups
-Sumo Squats
-Shoulder Mobility (Band)
-ITB Drop Lunge
-Scorpion Stretch

''Heavy Press 3-3-3+''(12.03.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''Angelina'' (12.03.2010)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps of
Overhead Squats (95/65lbs)
Ring Push-ups
KB Swings (32/24kg)
Run 800m

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (12.03.2010)

''Snatch Ladder & Dirty Bit'' (12.02.2010)

Warm-up Drills (12.02.2010)
Run 800m
''Burgener Drill'' (2 Rnds-PVC/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Squat Snatch (45lbs)
3 x Overhead Squat(45lbs)
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Snatch Ladder'' (12.02.2010)
Using your 1-rep maximum (Snatch) to determine loads work through the following percentage based ladder of single repetition Squat Snatches. Rest 1:00 between attempts.

1x60%
1x65%
1x70%
1x75%
1x80%
1x85%
1x90%

Post loads to comments.

''The Dirty Bit'' (12.02.2010)
Complete the following for time
5 x Muscle-ups
10 x Handstand Push-ups
20 x Box Jumps (24/20'')
30 x KB Swings (24/16kg)
40 x Wallball (20/14lbs)
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
(5:00 on x 2:00 rest)
Followed immediately after the final 2:00 rest interval with
5 Rounds of
(1:00 on x :30 rest)

Notes: Hold maximal distances possible for each work interval.

Post distances to comments.