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Warm-up Drills (02.28.2011)Row 3 Minutes''Burgener Drill'' (PVC/3Rnds)5 x L-sit Pull-ups5 x Push-ups (CFSG)10 x Pistols (alt.legs)15 x Hollow Rocks-Sumo Squats-Shoulder Opening Drill (Wall)-ITB Stretch-Scorpion Stretch''Deadlift 5-5-5+'' (02.28.2011)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)5 x 65%5 x 75%5+ x 85%Notes:1-Rep Maximum/Percentage Calculator''No Rest For The Wicked'' (02.28.2011)Complete as many rounds as possible in 15:00 of4 x Deadhang Pull-ups8 x Push-ups12 x Air SquatsNumber of Rounds x Thrusters (135/95lbs)Notes: Round 1 has one Thruster, Round 2 has two Thrusters, continue as long as you can before time expires.Mobility WODCrossFit Endurance WOD (02.28.2011)''Hill Time Trial''Swim: 500m, add a T-shirt, parachute or Boots & Utes for dragBike: 2 mile Hill climb, Incline between 6-15%Run: 1 mile Hill climb, Incline between 6-15%C2: 2000m, Damper setting between 8-10Post times to comments.
This week we finally got to see Mr. Daly thrash within our halls once again. Get Some, Jake.
''Turkish Get-up Challenge'' (02.26.2011)Turkish Get-up with the heaviest load possible. For a score to count it must be done on both sides. Once the one rep record has been set take 75% of that and execute as many Turkish Get-ups as possible against a 5:00 running clock.Post loads and reps to comments.
Warm-up Drills (02.25.2011)Row 3 Minutes''Burgener Drill'' (3Rnds/PVC)2 Rounds of5 x Deadhang Chin-ups5 x Push-ups15 x Abwheel Roll-outs-Samson Stretch-Inchworm/Cobra Stretch-Sumo Squats-Shoulder Opening Drill (wall)-Wrist Circles''Heavy Cleans'' (02.25.2011)Clean 2-2-2-2-1-1-160%x2x270%x2x280%x1x3Notes:1-Rep Maximum/Percentage Calculator''Kaiser Soza'' (02.25.2011)For timeComplete in as few sets as possible:30 x Handstand Push-ups10-9-8-7-6-5-4-3-2-1KB Swings (32/24kg)L-sit Pull-upsPost times to comments.Mobility WODCrossFit Endurance Rest Day (02.25.2011)
Warm-up Drills (02.24.2011)Run 800m''Burgener Drill'' (PVC/3Rnds)9 Fundamentals x 5 reps each (PVC)-Hip Mobility Complex-Shoulder Dislocates (PVC)-Scorpion Stretch-Inchworms/Cobra Stretch''Scurvy'' (02.24.2011)Complete for time, partitioning distances/reps as needed.Row 1500m50 x Ring Push-ups50 x Wallball Shots100 x Walking Overhead Lunges (45/25lbs)Notes: Choose your own adventure with the set/rep scheme best suited for your ideal performance in accomplishing the workload for time. It'll hurt regardless, don't fret.Post times and set/rep schemes to comments.''Fragglerok'' (02.24.2011)Complete the following at your own pace20 x Turkish Get-ups20 x Hollow RocksAccumulate 1:00 x Handstand HoldorAccumulate 60ft x Handstand WalkMobility WODCrossFit Endurance WOD (02.24.2011)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.
Warm-up Drills (02.23.2011)Row 4 Minutes''Burgener Drill'' (PVC/3Rnds)3 Rounds of7 x Medicine Ball Cleans7 x Push-ups-Groiners-ITB Stretch-Shoulder Dislocates (PVC)-Scorpion Stretch''Back Squat 5-5-5+'' (02.23.2011)Work through the following sets of Back 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''Anvil'' (02.23.2011)Complete for time50 x Double-undersDumbbell Bear Complex40 x Double-undersDumbbell Bear Complex30 x Double-undersDumbbell Bear Complex20 x Double-undersDumbbell Bear Complex10 x Double-undersDumbbell Bear ComplexNotes: Each Dumbbell Bear Complex includes 7 reps of the following movements: Burpee Dumbbell Pick-ups, Dumbbell Hang Power Cleans, Dumbbell Front Squats, Dumbbell Push Press. Choose Dumbbell loads based on the amount of discontent in your heart. Sling Steel, Beasts.Mobility WODCrossFit Endurance WOD (02.23.2011)Swim, Bike, Run, or Row (C2)4 Rounds of(5:00 on x 3:00 rest)Hold maximal distance possible on each of the 5 minute efforts.Post distances to comments.
''It's like we're giving them Stockholme Syndrome.''--Observer comment made during class #1 of the four week CFNH On-Ramp Program.Warm-up Drills (02.22.2011)Speed Rope Drills x 2:00Dot Drill (for time)''Burgener Drill'' (3Rnds/PVC)Speed Rope Drills x 1:0010 x Chin-ups10 x Hindu Push-ups10 x Walking Lunges (alt.legs)-Sumo Squats-Groiners-Inchworm/Cobra Stretch-Shoulder Dislocates (PVC)''Close Grip Bench Press 5-5-5+'' (02.22.2011)Work through the following sets of Close Grip 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%Notes:1-Rep Maximum/Percentage Calculator''Pause For Dramatic Effect'' (02.22.2011)3 Rounds, individually executed for time. Rest 1:00 between efforts.Row 30kcal20 x Burpees30 x GHD Sit-upsNotes: Each Round is individually timed. There is a 1:00 rest between each effort.Post times per round to comments.Mobility WODCrossFit Endurance WOD (02.22.2011)''Tempo 80-85%''Swim: SC:10min, LC:15min, U:20minBike: SC:60min, LC:75min, U:90minRun: SC:25min, LC:60min, U:75minC2: SC:15min, LC:20min, U:25minPost distances to comments.
Warm-up Drills (02.21.2011)Row 750m''Burgener Drill'' (PVC/3Rnds)5 x L-sit Pull-ups5 x Push-ups (CFSG)10 x Pistols (alt.legs)15 x Hollow Rocks-Sumo Squats-Shoulder Opening Drill (Wall)-ITB Stretch-Scorpion Stretch''M.E. Deadlift'' (02.21.2011)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)Deadlift 1-1-1-1-1Post loads to comments.Notes:1-Rep Maximum/Percentage Calculator''Fran'' (02.21.2011)21-15-9 reps for time ofThrusters (95/65lbs)Pull-upsPost times to comments.Mobility WODCrossFit Endurance Rest Day (02.21.2011)
''CrossFit: Oxygen's a Crutch.'' --Words on the second version of the t-shirt. Orders will be in Monday.Saturday's primary focus will be establishing any single repetition maximum records for athletes that missed this past weeks heavy barbell movements. Athletes that know they need some mechanical refinement in their barbell movements should also use this day to work on proficiency (Loads should remain under 60%). Repetition builds character.
''CrossFit.
It's all in the hips.''
--The words on the back of our new shirts.
Warm-up Drills (02.18.2011)Speed Rope Drills x 3:00''Burgener Drill'' (3rnds/PVC)Dot Drill (for time)2 Rounds of10 x Burpees10 x Jumping Pull-ups10 x Abmat Sit-ups-Sumo Squats-Shoulder Opening Drill (wall)-Scorpion Stretch-ITB Stretch''Kelly'' (02.18.2011)5 Rounds for time ofRun 400m30 x Box Jumps (24/20'')30 x Wallball (20/14lbs)Skill Development (02.18.2011)21-15-9 reps each (at your own pace)Hip and Back ExtensionsHollow RocksRing Support (seconds of hold)Mobility WODCrossFit Endurance WOD (02.18.2011)‘’10xIntervals,1:5’’Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)Post times to comments.
Warm-up Drills (02.17.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)3 Rounds of5 x Deadlifts (45lbs)5 x Hang Cleans (45lbs)5 x Front Squats (45lbs)5 x Push Press (45lbs)-Hip Mobility Complex -Shoulder Dislocates (PVC)-Groiners-Scorpion Stretch''M.E. Clean 1-1-1-1-1'' (02.17.2011)Clean 1-1-1-1-1Notes: Work up to a heavy/PR single rep Clean, 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. The Clean is received in the full squat position. 1-Rep Maximum/Percentage Calculator''K-Cup'' (02.17.2011)Complete the following for timeIn as few sets as possible:35 x L-sit Pull-upsFive Rounds of:7 x KB Swings (32/24kg)12 x Push-upsIn as few sets as possible:50 x Knees-2-ElbowsNotes: Complete the L-sit Pull-ups in as few sets as possible before storming through 5 Rounds of the KB Swing/Push-up Couplet. Finish with the final 50 rep set of Knees-2-Elbows in as few sets as possible.Post times and # of sets to comments.Mobility WODCrossFit Endurance WOD (02.17.2011)Swim: 3x(50m/y + 100m/y + 200m/y)Bike: 3x( 1/2mile + 1 mile+ 2 mile)Run: 3x( 200m + 400m+ 600m)C2: 3x( 250m +500m+ 750m)Notes: 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.
Reminder: The next On-Ramp Class starts Monday, Feb 21st. It will be glorious...Warm-up Drills (02.16.2011)Row 500m''Burgener Drill'' (2Rnds/PVC)2 Rounds of5 x Deadhang Pull-ups7 x Push-ups9 x Air Squats12 x Abmat Sit-ups-Groiners-Inchworm/Cobra Stretch-ITB Stretch-Shoulder Opening Drill (wall)''M.E.Back Squat'' (02.16.2011)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)Back Squat 1-1-1-1-1Post loads to comments.Notes: If you are looking for some guidance on where to start when working up to your heavy single rep attempts a great place to start would be the percentage calculator linked here. Input the weight and reps from your final Back Squat 1+ set (from 12.07.2011) and see what gets projected for you. 1-Rep Maximum/Percentage Calculator''Marauder Nicole'' (02.16.2011)Complete as many rounds as possible in 15:00 ofRun 200mMax Reps x Weighted Pull-upsNotes: All sets of Pull-ups are Deadhang Pull-ups. Scale as needed.Post reps per round and loads comments. Mobility WODCrossFit Endurance WOD (02.16.2011)Swim: 15minBike: 35minRun: 35minC2: 15minPost distances to comments.
Warm-up Drills (02.15.2011)Speed Rope Drills x 2:00''Burgener Drill'' (3 Rounds-PVC)3 Rounds of5 x Deadhang Pull-ups (supinated grip)5 x Push-ups
5 x Medball Cleans
10 x Abwheel Roll-outs-Samson Stretch-Shoulder/Chest Bar Stretch-Sumo Squats-ITB Stretch''Conquest'' (02.15.2011)Complete for timeRow 1000m21-18-15-12-9-6 reps ofSlamball/Sledgehammer StrikesRing DipsPost times to comments.''Little Orphan Annie'' (02.15.2011)30-25-20-15-10-5 reps for time ofDouble-undersGHD Sit-upsPost times to comments.Mobility WODCrossFit Endurance Rest Day (02.15.2011)
''Welcome to the house of pain.''
--Mr. Genoa SalamiWarm-up Drills (02.14.2011)Run 800m''Burgener Drill'' (PVC/2Rnds)5 x L-sit Pull-ups7 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''M.E. Close Grip Bench Press'' (02.14.2011)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)Close Grip Bench Press 1-1-1-1-1Post loads to comments.Notes: Place hands inside the 14'' knurling on the barbells for the Close Grip Bench Press. 1-Rep Maximum/Percentage Calculator''Snip-Snip'' (02.14.2011)Complete for time5 x Push/Split Jerk (65-75%)10 x Burpees12 x KB Swings (32/24kg)4 x Push/Split Jerk (65-75%)10 x Burpees12 x KB Swings (32/24kg)3 x Push/Split Jerk (65-75%)10 x Burpees12 x KB Swings (32/24kg)2 x Push/Split Jerk (65-75%)10 x Burpees12 x KB Swings (32/24kg)1 x Push/Split Jerk (65-75%)10 x Burpees12 x KB Swings (32/24kg)Post times/loads to comments.Mobility WODCrossFit Endurance WOD (02.14.2011)''5x1:3''Swim, Bike, Run or Row (C2)5 Rounds of(1:00 x 3:00 rest)Post distances to comments.
''What a shame it is for a man (woman) to grow old without seeing the beauty and strength of which [the] body is capable."
--Socrates 470-399bc
''Perdition: The Deadlift Challenge'' (02.12.2011)
Set up four barbells with progressively heavier loads, each one representing a gain of 30/20lbs upon it's predecessor.
Athletes will be given :30 seconds to lift each bar for it's prescribed number of repetitions (listed below). Once the heaviest load (Bar #4) has been successfully lifted the athlete will return to the start and begin climbing through the same series of weight/reps again. This repeating Deadlift ladder will continue until an athlete can no longer complete the workload within the time allotted.
Complete as many revolutions as possible of the following
:30 for 4 x Deadlift (255/185lbs)
:30 for 3 x Deadlift (285/205lbs)
:30 for 2 x Deadlift (315/225lbs)
:30 for 1 x Deadlift (345/245lbs)
Post sets/loads/reps completed to comments.
Chris,
Thank you for being such a great part of our family down here. These stones you've forged for our crew will be crushing souls hopefully this week. Actually, now that I think about it you'll probably be able to hear the resulting lamentations from up there in Concord.
Get some!
Warm-up Drills (02.11.2011)Speed Rope Drills x 2:00Dot Drill (for time)9 Fundamentals x 5 reps each (45lbs)-Sumo Squats-Shoulder Opening Drill (wall)-ITB Stretch-Cobra Stretch
''L.C.D.'' (02.11.2011)Complete as many rounds as possible in 12:00 of1 x Rope Climb6 x Bench Press (BWx1.25)6 x Box Jumps (36/30'')Post rounds completed and cumulative reps per movement to comments.''Coxswain'' (02.11.2011)Complete the following Row intervals at maximal effort1 Round of500m Row x 1:00 rest4 Rounds of250m Row x :30 restPost times for each Rowing piece and average wattage for all 5 intervals to comments.Mobility WODCrossFit Endurance WOD (02.11.2011)''Hill Repeats''Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveriesBike: 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.Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeatC2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveriesPost times to comments.
Warm-up Drills (02.10.2011)Run 800m''Burgener Drill'' (3Rnds/PVC)Dot Drill (for time)5 x Deadhang Pull-ups7 x Hindu Push-ups9 x Knees-2-Elbows12 x Goodmornings (45lbs)-Wrist Circles-Groiners-Shoulder Dislocates-Inchworms/Cobra Stretch''2-Position Power Snatch'' (02.10.2011)Without dropping the bar between reps execute one Power Snatch, return to the Hang Position and immediately perform a Hang Power Snatch.
55+65+75%x2x2 (Warm-up Sets)85%x2x395%x2x3Notes:1-Rep Maximum/Percentage Calculator''Leominster'' (02.10.2011)Complete the following for time200 x Double-unders21-15-9 reps ofDumbbell ThrustersKnees-2-Elbows200m Farmer's Walk (DB's)Notes: Feeling Frisky? Vests are the way to go when looking to spice up the day's training. Start off by storming through the Double-unders as fast as possible, immediately moving into the Dumbbell Thruster-K2E couplet. The WOD will end once each athlete walks 200m with the Dumbbells hanging at their sides in the Farmer's Carry position. Every time the weight is put down during the farmer's carry there is a 6 x Renegade Row tax (3 x each arm).Mobility WODCrossFit Endurance WOD (02.10.2011)''Tempo 85/95%''Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/yBike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10miRun: 10k total at 85% for first 5km then pick it up to 95% on the last 5kC2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500mPost times to comments.
The 'Beast of the East' is coming, and Hell is coming with it. 2010 brought us the inaugural 'Beast' event, which filled it's field of two hundred competitor spots within the first 24 hours of opening registration (The Beast still had people locked out after adding a hundred athlete spots, all of them taken 48 hours following announcement).CrossFit New Hampshire has been lucky enough to be among those affiliates given early registration opportunities. Merle McKenzie sent the call out today, letting those that want to stand and fight in the arena for fittest on the east coast know that hell or glory awaits. Opportunity is here and we've been given first crack at these coveted competitor spots. Follow the link below, come with us as we begin this journey to find Victory or Valhalla.BEAST OF THE EAST:LIMITED TIME EVENT REGISTRATION
Warm-up Drills (02.09.2011)Row 750m''Burgener Drill'' (PVC/2Rnds)12-9-6 reps each ofThruster (45lbs)SDHP's (45lbs)-Sumo Squats-Shoulder Dislocates (PVC)-Scorpion Stretch-Lateral Lunges''Beast of the East Taster'' (02.09.2011)Below there are three 1:00 intervals, each one assigned to a different couplet. Athletes must complete each workload within a 1:00 window, moving from one couplet to another each round and continuing for as long as possible.
1st Minute:
8 x Tire Flips
8 x Push-ups
2nd Minute:
8 x Weighted Deadhang Pull-ups (20/10lbs)
8 x Medball Tosses (over bar)
3rd Minute:
8 x KB Swings (32/24kg)
8 x Burpee Jump and Touch
Notes: Medball Tosses are from a full squat position (same as Wallball), each athlete throws the ball up and over the pullup structure and must catch it on the far side for the repetition to count. Burpee Jump and Touch's will be to a target 10 inches above maximum standing reach.
Skill Development (02.09.2011)5 Rounds at your own pace of3 x Pistol (R)3 x Pistol (L):15 x Ring SupportNotes: Attempt to complete the Pistols 'Unbroken' for each set of 3 repetitions.Mobility WODCrossFit Endurance Rest Day (02.09.2011)
Warm-up Drills (02.08.2011)''Burgener Drill'' (2Rnds/PVC)2 Rounds of6 x Burpees6 x Medicine Ball Cleans12 x Toes-2-Bar-Samson Stretch-Shoulder Dislocates-Scorpion Stretch-ITB Stretch-Wrist Circles
''Non-Conformist'' (02.08.2011)Complete the following for timeRow 25 x kcal12 x Overhead Squat (60-65%1RM)7 x Muscle-upsRow 50 x kcal12 x Overhead Squat (60-65%1RM)7 x Muscle-upsRow 75 x kcal12 x Overhead Squat (60-65%1RM)7 x Muscle-upsPost times to comments.''Atabat Intervals'' (02.08.2011)Work throught the following at your own pace, resting/scaling as needed.6 Rnds (:10 on x :20 x Rest)L-sit/V-sit-1:00 x Recovery4 Rounds of10 x Abwheel Roll-outs:10 x Plank (w/wheel fully extended)-1:00 x Recovery2 Rounds of10 x Hip and Back Extensions10 x Reverse Hyper Extensions (bodyweight)Mobility WODCrossFit Endurance WOD (02.08.2011)''6-4 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/yBike: 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 recoveriesC2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.Post times to comments.
Warm-up Drills (02.07.2011)Row 3 Minutes (Damper Setting 1-2)''Burgener Drill'' (3 Rnds/PVC)2 Rounds of5 x L-sit Pull-ups7 x Push-ups (CFSG)9 x Air Squats12 x Hollow Rocks-Shoulder Opening Drill-Sumo Squats-ITB Stretch-Wrist Circles/Mobility
''Front Squat 5-3-1+'' (02.07.2011)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 75%3 x 85%1+ x 95%Notes:1-Rep Maximum/Percentage CalculatorPost loads to comments.''Quik-Clot''(02.07.2011)10-9-8-7-6-5-4-3-2-1Power Clean (135/95lbs)Handstand Push-upsPost loads/times to comments.Mobility WODCrossFit Endurance WOD (02.07.2011)8 Rounds of (:30 x :20 rest)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 and 0-30 seconds slower pace per mile than best 5k pace. Do not reduce the speed.C2: Damper Setting 2-4 above average preference.
''To master Kung-Fu the training must be severe.''--Louie Simmons''Unbroken Overhead Squat Ascension Ladder'' (02.05.2011)Against a running clock execute 1 x Overhead Squat on the first minute, 2 x Overhead Squats on the second minute, 3 x Overhead Squats on the third minute... continuing until the workload can no longer be accomplished within it's 1:00 window. Overhead Squat sets must be 'unbroken' to count (no dumping or re-racking between reps), however, multiple attempts may be made if time permits after a fail.Notes: Use 55-65% of your most recent 1-Rep maximum. Notes:1-Rep Maximum/Percentage Calculator''The Sisyphus Challenge'' (02.05.2011)Complete as many consecutive, unbroken wallball shots (20/14lbs) to a 10 foot target as possible. Warm-up sets and reps are allowed, but only one attempt for score will be allowed. Try not to knock yourself out...Mobility WODPost loads/unbroken sets completed/total reps to comments.
Warm-up Drills (02.04.2011)Speed Rope x 1:00Dot Drill (accuracy)Speed Rope x 1:00Dot Drill (for time)9 Fundamentals x 5 reps each (45lbs)-Samson Stretch-Shoulder Opening Drill (wall)-Inchworm/Cobra Stretch-Scorpion StretchNotes: The first Dot Drill sequence should be done as fast as accuracy and smooth, fluid execution allow. The second attempt is a Time Trial for the Fields of Contention (Leaderboard) spots that are open.''Heavy Push/Split Jerk'' (02.04.2011)40-60%x2x2(Warm-up Sets)75%x2x280%x2x285%x1x290%x1x2Notes:1-Rep Maximum/Percentage CalculatorPost loads to comments.''DILLIGAF'' (02.04.2011)Complete for time20 x Virtual Shoveling (Left)20 x Virtual Shoveling (Right)20 x Burpees60 x Abmat Sit-ups15 x Virtual Shoveling (Left)15 x Virtual Shoveling (Right)15 x Burpees45 x Abmat Sit-ups10 x Virtual Shoveling (Left)10 x Virtual Shoveling (Right)10 x Burpees30 x Abmat Sit-upsNotes: Anchor feet for the Abmat Sit-ups. Choose a 45lb or 25lb Bumper and load it onto one side of a 45lb barbell for the Virtual Shoveling movements. 'There and Back' is one rep, use a 24/20'' box as a barrier to lift over. Virtual Shoveling video demo's can be found through the CrossFit Video Library link located in the right hand column of our page. Too afraid to look? Just show up and enjoy...Mobility WODCrossFit Endurance WOD (02.04.2011)Swim, Bike, Run, or Row (C2)6 Rounds of(2:00 on x 1:00 rest)Post distances to comments.
Warm-up Drills (02.03.2011)Row 750m''Burgener Drill'' (2Rnds/PVC)7 x Deadhang Pull-ups (supinated hands)9 x Push-ups (cfgs)12 x Pistols (alt.legs)15 x Hollow Rocks-Sumo Squats-Shoulder Opening Drill (wall)-Scorpion Stretch-ITB Stretch''Heavy Power Snatch'' (02.03.2011)40-60%x2x2(Warm-up Sets)70%x1x380%x1x390%x1x3Notes:1-Rep Maximum/Percentage CalculatorPost loads to comments.''Pincmistocles'' (02.03.2011)Complete as many rounds as possible in 10:00 of5 x Squat Clean and Jerk (135/95lbs)30 x Double-undersNotes: For those that need to sub for Double-unders use 15 x Box Bounds; Jump over a 24/20'' Box.Mobility WODCrossFit Endurance Rest Day (02.03.2011)
CrossFit New Hampshire will be closed today due to the weather, the training schedule will be bumped back one day to compensate. Those with true grit will execute the extra credit WOD options below... stay safe and we'll see everyone tomorrow.Option 1:For time100 x BurpeesFrisky Add-on:After your 100 x Burpees make 50 x Agressive, hate filled Snow Demons (Angels).Post times to comments.
Warm-up Drills (02.28.2011)
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