''Double Jeopardy'' (02.01.2011)

Warm-up Drills (02.01.2011)
Row 750m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill (for time)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Sumo Squats
-ITB Stretch

''Double Jeopardy'' (02.01.2011)
Complete as many reps as possible for each movement during the ''Tabata Intervals'' prescribed. 1 x Tabata Round is (:20 x :10 rest).
4 Rounds x Jump Squats (65/45lbs)
4 Rounds x Ring Push-ups
4 Rounds x Jump Squats (65/45lbs)
4 Rounds x Ring Push-ups
Rest 1:00
4 Rounds x Sumo Deadlift High Pull (65/45lbs)
4 Rounds x GHD Sit-ups
4 Rounds x Sumo Deadlift High Pull (65/45lbs)
4 Rounds x GHD Sit-ups

Notes: A Jump Squat requires a barbell to be positioned the same as in a Low Bar Back Squat and pulled tight into the shoulders; squat through a full range of motion and drive the hips open fast and hard enough that triple extension forces a jump (land soft, freaks). If you need to substitute in Abmat Sit-ups for the GHD make sure you anchor your feet under dumbbells for this one. Each movement ends up completing a full 8 Rounds of Tabata, just move through with 4 work intervals per movement before rotating... get brahllic.

Post low numbers per 4 Round sets to comments (each movement should have two scores).

Skill Development (02.01.2011)
Rest for tomorrow...

CrossFit Endurance WOD (02.01.2011)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

Post times to comments.

''Front Squat 3-3-3+ and Black Magic'' (01.31.2011)

Warm-up Drills (01.31.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Push-ups (CFGS)
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Front Squat 3-3-3+'' (01.31.2011)
Work through the following sets of Front 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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Black Magic'' (01.31.2011)
Five Rounds for time of
Row 250m
5 x Thrusters (135/95lbs)
10 x Deadhang Pull-ups
15 x Box Jumps (24/20'')

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.31.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.

''M.E. Weighted Pull-ups/Max Wattage Row Challenge'' (01.29.2011)

''M.E. Weighted Pull-ups'' (01.29.2011)
Weighted Pull-ups 1-1-1-1-1

Notes: Rest as needed between efforts. Use no more than 5 working sets to find a 1 rep maximum Weighted Deadhang Pull-up. If you have previous 1RM data follow the percentages/sets for warm-ups as follows: 60%x3/70%x1/80%x1/90%x1/New PR Attempt #1

Notes: 1-Rep Maximum/Percentage Calculator

''Max Wattage Rowing Challenge'' (01.29.2011)
Row
4 Rounds of 8-10 pulls.

Notes: Attempt to produce the maximum wattage burst possible. Rest 1-2:00 between attempts, adjust damper setting as needed for maximal power production.

Post max wattages to comments.

Mobility WOD

''Heavy Push/Split Jerk and Murdah-Ball'' (01.28.2011)

Warm-up Drills (01.28.2011)
Speed Rope Drills
3 Rnds(1:00 on x :30 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch
-Inchworm/Cobra Stretch



''Heavy Push/Split Jerk'' (01.28.2011)
40-50%x2x2(Warm-up Sets)
65%x2x2
75%x1x3
85%x1x3

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Murdah-Ball'' (01.28.2011)
For time
Row 1000m
50-35-20 reps each of
Wallball (20/14lbs)
Slamball (20lbs)

Notes: Anyone needing to express friskiness today should don a Gasmask and swap slamball for sledgehammer strikes on the tire (16lbs). Enjoy.

CrossFit Endurance WOD (01.28.2011)
''4-6 x Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Task Priority Lynn and Death By 30ft'' (01.27.2011)

Warm-up Drills (01.27.2011)
Row 500m
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)

''Task Priority Lynn'' (01.27.2011)
15-12-9-6-3 reps for time of
Deadhang Pull-ups
Bodyweight Bench Press

Notes: Scale Bench Press loads to 25-75% of bodyweight as needed.

Post times to comments.

''Death By 30ft'' (01.27.2011)
Complete 4 x 30ft Sprints within one minute, any time remaining being earned rest time. Every minute after the first adds an additional 30 ft Sprint to the workload; climb as high up the Sprint ladder as possible until the volume of Sprints is no longer able to be accomplished within the time allotted.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.27.2011)

''Heavy Power Snatch and The Rundown'' (01.26.2011)

Warm-up Drills (01.26.2011)
Row 750m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Heavy Power Snatch % Ladder'' (01.26.2011)
40-60%x2x2(Warm-up Sets)
65%x2x2
75%x2x2
85%x1x4


Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''The Rundown'' (01.26.2011)
For time
60 x Medicine Ball Cleans (20/14lbs)
50 x KB Swings (32/24kg)
40 x GHD Sit-ups
30 x Ring Dips
20 x Pistols (alt.legs)
10 x L-sit Pull-ups
5 x Left-side Turkish Get-ups (32/24kg)
5 x Right-side Turkish Get-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.26.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC 60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min

Post distances to comments.

''Back-To-School Special'' (01.25.2011)

Warm-up Drills (01.25.2011)
Speed Rope x 3:00
''Burgener Drill'' (PVC/2Rnds)
9-6-3 reps each of
Medicine Ball Cleans
Push-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Groiners

''Back-To-School Special'' (01.25.2011)
3 Rounds of (5:00 on x 1:00 rest)
Against a 5:00 running clock complete a 500m Row and in the time remaining execute 1 x Handstand Push-up and 1 x Deadhang Pull-up, followed by 2 x Handstand Push-ups and 2 x Deadhang Pull-ups, continuing up the ascension ladder as far as possible before time expires. Rest 1:00 and repeat for 3 Rounds total.

Notes: For those feeling frisky today we invite you to use a narrow grip (hands touching) for Deadhang Pull-ups... or simply use a climbing rope if available, ROM standards being chin breaks knuckle height. Get Some.

Post 500m Splits/Reps/Rounds Completed to comments.

Skill Development (01.25.2011)
3 Rounds at your own pace of
Max Time x L-sit/V-sit
20 x GHD Sit-ups
20 x Hip and Back Extensions
*Rest :30 before repeating the Round.

Post total L-sit/V-sit time to comments.

Mobility WOD

CrossFit Endurance WOD (01.25.2011)
''3x7min Repeats''
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post distances to comments.

''Front Squat 5-5-5+ and The Barbell Humbler II'' (01.24.2011)

Warm-up Drills (01.24.2011)
Row 4 minutes (Damper Setting 1-3)
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
2 x Rope Climbs
4 x Turkish Get-ups (left side)
4 x Turkish Get-ups (right side)
6 x Push-ups (CFGS)
8 x Air Squats
10 x Hollow Rocks
-Samson Stretch
-Shoulder Opening Drill (wall)
-Lateral Lunges
-Scorpion Stretch

''Front Squat 5-5-5+'' (01.24.2011)
Work through the following sets of Front 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 to comments.

''The Barbell Humbler II'' (01.24.2011)
Complete as many rounds as possible in 15:00 of
5 x Thruster (115/85lbs)
7 x Hang Power Clean (115/85lbs)
10 x Sumo Deadlift High-Pull (115/85lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.24.2011)
''Tabata Intervals''
8 Rounds of (:20 on x :10 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting adjusted to facilitate maximum wattage possible.

Post distances to comments.

''Heavy Push/Split Jerk and Time Is Relative'' (01.21.2011)

Warm-up Drills (01.21.2011)
Speed Rope Drills
4 Rnds(:45 on x :15 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Lunge with Torso Rotation
-Sumo Squats
-Inchworm/Cobra Stretch

''Heavy Push/Split Jerk'' (01.21.2011)
40-50%x3x2(Warm-up Sets)
60%x3x2
70%x2x2
80%x1x4

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Time Is Relative'' (01.21.2011)
Complete for time
Walking Lunges x 150ft
21 x Wallball (20/14lbs)
21 x Burpee DB Pick-ups
Walking Lunges x 150ft
18 x Wallball (20/14lbs)
18 x Burpee DB Pick-ups
Walking Lunges x 150ft
15 x Wallball (20/14lbs)
15 x Burpee DB Pick-ups
Walking Lunges x 150ft
12 x Wallball (20/14lbs)
12 x Burpee DB Pick-ups
Walking Lunges x 150ft
9 x Wallball (20/14lbs)
9 x Burpee DB Pick-ups

Mobility WOD

Post times to comments.

CrossFit Endurance WOD (01.21.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes

Post distances to comments.

''Heavy Power Snatch and Immaculate Concept Fran'' (01.20.2011)

Warm-up Drills (01.20.2011)
Row 4 minutes
''Burgener Drill'' (2 Rnds-PVC)
5 x Deadhang Pull-ups
7 x Push-ups
12 x Air Squats
15 x Toes-2-Bar
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Scorpion Stretch




''Heavy Power Snatch'' (01.20.2011)
Power Snatch
40-50%x2x3(Warm-up Sets)
60%x2x3
70%x2x3
80%x1x3

Notes: 60%x2x3 means 60% of your 1RM x 2 rep sets for 3 total sets.

Post loads to comments.

''Immaculate Concept Fran'' (01.20.2011)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Unbroken Thrusters (115/85lbs)
Deadhang Pull-ups

Notes: Each round of Thrusters must be completed ''Unbroken'' before moving onto the Deadhang Pull-ups.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.20.2011)

''15 Minutes of Pain'' (01.19.2011)

Warm-up Drills (01.19.2011)
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





''15 Minutes of Pain'' (01.19.2011)
Complete as many rounds as possible in 15:00 of
30 x Double-unders
20 x GHD Sit-ups
10 x Ring Dips

Skill Development (01.19.2011)
4 Rounds at your own pace of
15 x Hip and Back Extensions
10 x Pistols (alt.legs)

Mobility WOD

CrossFit Endurance WOD (01.19.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time

Post times to comments.

''Diane and Hypoxia Six'' (01.18.2011)

Warm-up Drills (01.18.2011)
Speed Rope Drills x 4:00
''Burgener Drill'' (2Rnds/PVC)
10 x Deadhang Pull-ups
15 x Air Squats
20 x Hollow Rocks
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Diane'' (01.18.2011)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.



''Hypoxia Six'' (01.18.2011)
6 Rounds of
Row (1:00m x :30 rest)

Notes: Hold maximum wattage possible over each 1:00 work interval.

Post average wattage/average distance covered to comments.

Mobility WOD

CrossFit Endurance WOD (01.18.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Notes: Cover as much distance as possible on each of the 5 minute rounds.

Post distances to comments.

''M.E. Front Squat and Maddie'' (01.17.2011)

Warm-up Drills (01.17.2011)
Row 4 Minutes
''Burgener Drill'' (2Rnds/PVC)
6 x L-sit Pull-ups
9 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Abwheel Roll-outs
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Front Squat 1-1-1-1-1'' (01.17.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Maddie'' (01.17.2011)
3 Rounds for time of
Row 500m
7 x Overhead Squat (135/95lbs)
20 x DB Step-Ups (alt.legs)
20 x Ring Push-ups

Notes: When executing DB Step-Ups hold a pair of dumbbells and step up onto a 20-24 inch tall plyo-box, alternating legs for each rep. Stand with hips and legs fully extended when reaching the top of each Step-Up repetition.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (01.17.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Bodyweight Bench Press'' (01.15.2011)

''Bodyweight Bench Press Challenge'' (01.15.2011)
Warm-up as needed before attempting to complete as many repetitions of unbroken Bodyweight Bench Press as possible.

Bench Press (1xBW) x Maximum Unbroken Reps

Notes: Athlete's may scale the load to 3/4 bodyweight or 1/2 bodyweight as needed. Those that are attempting rep records at bodyweight will be in contention for the top leader board spot for that category.

Notes: 1-Rep Maximum/Percentage Calculator

Mobility WOD

''M.E. Push/Split Jerk 1-1-1-1-1 and CF Throwback Test#3'' (01.14.2011)

Warm-up Drills (01.14.2011)
Speed Rope Drills
2 Rnds(1:00 on x :30 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Lunge with Torso Rotation
-Sumo Squats
-Inchworm/Cobra Stretch

''M.E. Push Jerk/Split Jerk 1-1-1-1-1'' (01.14.2011)
Push Jerk/Split Jerk 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

''CF Throwback Test#3'' (01.14.2011)
Complete as many Air Squats as possible during each of the ''Tabata'' work intervals (:20 on x :10 rest). Immediately after finishing the last Air Squat interval a 4:00 running clock begins it's countdown against which an athlete must execute as many Muscle-ups as possible.

8 Rounds of (:20 on x :10 rest)
Air Squats x Max # of reps possible
Muscle-ups x Max # of reps in 4:00

Notes: Scaling Muscle-ups in this unique fitness testing protocol will be alternating sets of Pull-ups and Ring Dips.

Post total # of Air Squats and total Muscle-ups to comments.

Mobility WOD

CrossFit Endurance WOD (01.14.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.

Notes: Maintain a high cadence (Bike at 115+)/turnover rate/wattage.

Post distances to comments.

''M.E. Power Snatch 1-1-1-1-1 and Article 89 '' (01.13.2011)

Warm-up Drills (01.13.2011)
Row 750m
''Burgener Drill'' (3Rnds/45lbs)
2 Rounds of
3 x Snatch Grip Deadlift (45lbs)
3 x Hang Power Snatch (45lbs)
3 x Power Snatch (45lbs)
3 x Overhead Squat (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''M.E. Power Snatch 1-1-1-1-1'' (01.13.2011)
Power Snatch 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Power Snatch, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts.

Post loads to comments.

''Article 89'' (01.13.2011)
Complete 4 Rounds for time of
Row 250m
9 x Deadhang Pull-ups
12 x Knees-2-Elbows
15 x Wallball (20/14lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.13.2011)

''The New Hampshire Crippler'' (01.12.2011)

Warm-up Drills (01.12.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
3 Rounds at your own pace of
1 x Rope Climbs
5 x Burpees
10 x Hollow Rocks
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''The New Hampshire Crippler'' (01.12.2011)
Complete the following for time
30 x Back Squat (225/165lbs)
15-10-5-10-15 reps each of
Ring Rows
KB Swings (24/16kg)
Box Jumps (24/20'')

Notes: Scale the Back Squats to a 5-rep record or less, using the percentage calculator as a reference if you do not have one. Athletes will be allowed to partition their 30 x Back Squats to either side of the Ring Row, KB Swing, Box Jump triplet.

Strategy? Booby Trap? Both? We'll find out.

Post times to comments.

Skill Development (01.12.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (01.12.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

Post times to comments.

''Pushing Diabolic and Non-Compliance'' (01.11.2011)

Warm-up Drills (01.11.2011)

Run 800m
''Burgener Drill'' (2Rnds/PVC)

12-9-6 reps each of

Deadlift (45lbs)

Thruster (45lbs)

Overhead Squat (45lbs)

-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms-Cobra Stretch
-Scorpion Stretch

''Pushing Diabolic'' (01.11.2011)
21-15-9 reps/kcal for time
Row (kcal)
DB Split Jerk (50/30lbs)
Ring Dips
Burpees

Post times to comments.

''Non-Compliance'' (01.11.2011)
Complete 4 Rounds for time of
25 x Slamball (20lbs)
:20 x Ring Prone Plank
15 x Abmat Sit-ups
:10 x L-sit/V-sit

Notes: The Slamball must be caught on it's first bounce for a rep to be legitimate. Ring Prone Planks require a stable, straight midline to be maintained while in position if any time is to be accumulated. The Planks and L-sits should be completed in as few attempts as possible.

Feeling Frisky?

If it's an epic challenge you seek feel free to scale up the holds and movements as follows: For the Slamball stand on two bumper plates (45's) with a minimum of 12'' of space between them, and try to catch the Slamball despite the elevation disadvantage. Ring Planks get a bit tougher if they include a bumper plate being placed across the shoulder blades and mid-back. Abmat Sit-ups simply become weighted, bring the Slamball from above the head to beyond the feet during each repetition.

Post times and any ''frisky decisions'' to comments.

Mobility WOD

CrossFit Endurance WOD (01.11.2011)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

''Deadlift 5-3-1+ and U.S.A.W. Extended Edition'' (01.10.2011)

Rid your hearts of fear... Deadhang Pull-up Month begins today.
Deadhang Pull-up Month's guidelines are concise: All pull-ups prescribed in training will be Deadhang Pull-ups for the next 30 days. The standard of execution requires an athlete to start by hanging from a pull-up bar at full extension (arms completely straight). Without any swing of the legs or momentum play in the hips/shoulder girdle the athlete pulls their body upward until chin moves over the plane of the bar. Return in control to the starting position.
CrossFitters that have been scaling their pull-up training with bands may need to switch to one that is stronger.

Rest assured, the strength gains experienced 30 days from now will be profound.

Warm-up Drills (01.10.2011)

Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
2 Rounds of
10 x Air Squats
10 x KB Swings (24/16kg)
10 x Abwheel Roll-outs
-Groiners
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Deadlift 5-3-1+'' (01.10.2011)
Work through the following sets of Deadlifts 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%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''U.S.A.W. Extended Edition'' (01.10.2011)
Complete as many rounds as possible in 15:00 of
6 x Squat Cleans (115lbs)
12 x Deadhang Pull-ups
24 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (01.10.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.

''Bodyweight Back Squat Challenge'' (01.08.2011)

"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through obstruction.''
-William James

''Bodyweight Back Squat Challenge'' (01.08.2011)
Warm-up with the following percentage based sets before attempting to complete as many repetitions of unbroken Bodyweight Back Squats as possible.
40% x 5
50% x 3
60% x 3
Back Squat (1xBW) x Maximum Unbroken Reps

Notes: Athlete's may scale the load to 3/4 bodyweight or 1/2 bodyweight as needed. Those that are attempting rep records at bodyweight will be in contention for the top leader board spot for that category. Get some.

Mobility WOD

''Overhead Squats 5-3-1+ and G.I.Jane'' (01.07.2011)

Just over two months ago Mikey C. came into CFNH hoping our crew might be able to help prepare him for U.S. Marine Corps Officer Candidate School. It wasn't long before we noticed Mike's unwavering desire to excel, evident in the way he would throw himself, without reservation, at everything we asked him to do.
This kind of mental perseverance allowed Mike to endure (and eventually thrive) in the face of CrossFit's rigorous physical training tasks and the mental distress they are often accompanied by. Eight weeks later and we find ourselves saying goodbye to an Officer Candidate who's achieved a level of fitness and capacity for performance rarely found among those arriving at OCS.
Mike, the time for anticipation is finally over. It's been our privilege to see you forge yourself into a fire-breather here at CFNH... and just think, you've barely scratched the surface of your potential. We'll be eagerly awaiting your homecoming visit in a few months...
After you're born again hard, of course. Get Some.

P.S. Say hi to Hoostie for us.

Warm-up Drills (01.07.2011)
Row 5 Minutes
''Burgener Drill'' (PVC/3Rnds)

3 Rounds of

5 x Med Ball Cleans

5 x Push-ups (CFSG)
10 x Hollow Rocks

-Hip Mobility Complex

-Inchworms to Cobra Stretch

-Shoulder Dislocates

-ITB Stretch

''Overhead Squats 5-3-1+'' (01.07.2011)
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)
5 x 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''G.I.Jane'' (01.07.2011)
Complete for time
100 x Burpee Jumping Pull-ups

Notes: Early morning mayhem will be underway at 6am, the first heat will be epic. Those feeling frisky are invited to armor up with 30lbs. Gasmasks up for those that feel oxygen's a crutch.

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.07.2011)

''Button To Button'' (01.06.2011)

Warm-up Drills (01.06.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Ring Rows
10 x Box Jumps (24'')
10 x Knees-2-Elbows
10 x Push-ups
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Button To Button'' (01.06.2011)
Complete the following for time
Row 500m
21-18-15-12-9-6-3 reps each of
Wallball (20/14lbs)
GHD Sit-ups
Row 500m

Post times to comments.

Skill Development (01.06.2011)
Complete at your own pace
30 x Turkish Get-ups (15 reps each side)

Mobility WOD

CrossFit Endurance WOD (01.06.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

''Bennett II'' (01.05.2011)

Warm-up Drills (01.05.2011)
2 Rounds of
Speed Rope (1:00 on x 1:00 rest)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
5 x Air Squats
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges

''Bennett II'' (01.05.2011)
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups

Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over, score being calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.

Total score is the sum of these earned rest intervals. Save every second you can.
Example: Athlete #1 takes exactly 1:00 to accomplish the workload each round for 10 rounds. This means that the athlete earned 1:00 of rest each round, the sum of their rest times is their score, in this case it would be 10:00.

Post times comments.

Skill Development (01.05.2011)
3 Rounds at your own pace of
:30 x Ring Support
:20 x L-sit/V-sit
10 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (01.05.2011)
''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes

Post distances/split times to comments.

''Bench Press 5-3-1+ and Abattoir II'' (01.04.2011)

Warm-up Drills (01.04.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x L-sit Pull-ups
5 x Handstand Push-ups
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-ITB Drop Lunge

''Bench Press 5-3-1+'' (01.04.2011)
Work through the following sets of Bench Press 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%

Notes: 1-Rep Maximum/Percentage Calculator

''Abattoir II''(01.04.2011)
Complete as many reps as possible for each movement during the ''Tabata Intervals'' prescribed. Load one barbell and storm through the following triplet for a total of 8 Rounds (24 intervals of :20 x :10).
Sumo-Deadlift High Pull (95/65lbs)
Front Squat (95/65lbs)
Push Press (95/65lbs)

Post low number for each movement and loads used to comments.

Mobility WOD

CrossFit Endurance WOD (01.04.2011)
Swim, Bike, Run, C2
2 Rounds of (5:00 x 2:00 rest)
5 Rounds of (1:00 x :30 rest)

Notes: Immediately following the second 5 x 2 interval begin the 5 shorts. All intervals of work are at maximal effort, covering the most distance possible in the time allotted.

Post distances to comments.

''Deadlift 3-3-3+ and Must Be New Hampsha'' (01.03.2011)

Reminder:

The next On-Ramp Curriculum begins this Wednesday and runs from 630-730pm.

If you still need to register please contact us at Sdaghir@CrossfitNewHampshire.com or DanHayden@CrossFitNewHampshire.com prior to Wednesday evening for course details/registration fees.

Warm-up Drills (01.03.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 3-3-3+'' (01.03.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Must Be New Hampsha'' (01.03.2011)
Complete for time
15 x Ground-2-Overhead (3/4BW)
15 x Pull-ups
200m Run
12 x Ground-2-Overhead (3/4BW)
12 x Pull-ups
400m Run
9 x Ground-2-Overhead (3/4BW)
9 x Pull-ups
600m Run

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.03.2011)