''CrossFit Games Qualifier WOD: Week 2'' (04.01.2011)

CrossFit Games WODs and Team CrossFit New Hampshire News
Starting today we will give any CrossFit Games Competitors the opportunity to come down during normal hours and compete in the Week 2 WOD. Those that train as a part of our CFNH family are invited tomorrow as well, 9-11am (Saturday) is when the majority of us are getting together to slay this thing.

We've also registered and established a CrossFit Games CF New Hampshire Team and any registered individual competitor may join by simply going to the Games site and searching for us. More details to come on how this will work with the competition over the next few weeks and what it means for those that are participating.
Good luck, freaks, we'll see you in the trenches.




Warm-up Drills (04.01.2011)
500m Row
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squats
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Groiners (hold each side x :15-:30)

''CrossFit Games Qualifier WOD: Week 2'' (04.01.2011)
Complete as many rounds as possible in 15:00 of
9 x Deadlift (155/100lbs)
12 x Push-ups (CFGS)
15 x Box Jumps (24'')

Notes: 'CFGS' is an acronym for 'CrossFit Games Standards'. The primary difference this makes for the Push-ups is an additional requirement where athletes' hands must be lifted from the deck at the bottom of each Push-up in order to ensure a ''complete'' range of motion.

Post rounds/reps completed to comments.

Skill Development (04.01.2011)
For time
75 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (04.01.2011)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.

''Philosirapter'' (03.31.2011)

''Well, you know... For me the action is the juice.''
--Mike Cheritto, Heat

Warm-up Drills (03.31.2011)
Speed Rope x 2:00
5 x Deadhang Pull-ups
5 x Burpees
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant leg)
Speed Rope x 1:00
-Shoulder Opening Drill (wall)
-Chest/Shoulder Stretch (band)
-Scorpion Stretch
-ITB Stretch

''Philosirapter'' (03.31.2011)
Complete the following for time
Row 250m
25 x Unbroken Thrusters (95/65lbs)
25 x Unbroken KB Swings (32/24kg)
Row 250m
20 x Unbroken Thrusters (95/65lbs)
20 x Unbroken KB Swings (32/24kg)
Row 250m
15 x Unbroken Thrusters (95/65lbs)
15 x Unbroken KB Swings (32/24kg)
Row 250m
10 x Unbroken Thrusters (95/65lbs)
10 x Unbroken KB Swings (32/24kg)

Notes: In order to progress from one round to another all sets and reps must be completed unbroken. Any set that becomes terminated prematurely must be done again before moving onto the next task. Resting during the sets will be permitted as long as the barbell/KB load doesn't return to the deck before the set is completed (the front rack position or in the hang are viable options).

Post times to comments.

Skill Development (03.31.2011)
3 Rounds at your own pace of
10 x Romanian Deadlift (45lbs)
:30 x Prone Plank
:30 x R-side Plank
:30 x L-side Plank
10 x Arch Rocks/Supermans

Notes: The following video link demonstrates how to properly execute the Romanian Deadlift
Video Demo

Mobility WOD

CrossFit Endurance WOD (03.31.2011)
''12x1''
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distances/Speed/Watts for each interval.

Post distances to comments.

''Press 3-3-3+ & 20% Skill 80% Flow'' (03.30.2011)

Warm-up Drills (03.30.2011)
Row 3 Minutes
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
10 x Walking Lunges (alt.legs)
10 x Ring Rows
10 x Hollow Rocks
-Shoulder Dislocates
-Samson Stretch
-Lateral Leg Swings
-Front/Back Leg Swings
-Inchworms

Notes: Both leg swings are performed the same way. Holding onto something for balance in the standing position swing each leg side to side and then forward and back. The leg that's swinging should be kept perfectly straight during the swings. Keep the hips lose, not strained, and let each progressive leg swing work through a greater range of motion. 10 reps per leg, per side, for both drills would be the bare minimum should an athlete wish to get some mobility benefit from this drill.

''Press 3-3-3+'' (03.30.2011)
Work through the following sets of Presses 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

''20% Skill 80% Flow'' (03.30.2011)
3 Rounds for time, each individually scored, with 1:00 rest between efforts
200m Run
12-9-6 reps each of
Back Squat (135/95lbs)
Knees-2-Elbows
Push-ups (CFGS)

Notes: Rest 1:00 between efforts. Each round includes a 200m Run (SPRINT!) and three sets of each movement for 12, 9, and 6 reps respectively.

Mobility WOD

CrossFit Endurance Rest Day (03.30.2011)

''Maeve I & II'' (03.29.2011)

Congratulations to Meghan and Tommy on their new daughter, Maeve Elizabeth.
She was born 6 lbs 7 ounces on March 24th... Today we suffer to celebrate!

Warm-up Drills (03.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
Dot Drill
10 x Chin-ups
10 x Push-ups
10 x Toes-2-Bar
10 x Air Squats
-Sumo Squats
-Inchworms/Cobra Stretch
-Scorpions
-Shoulder Opening Drill (wall)

''Maeve I'' (03.29.2011)
Complete as many rounds as possible in 10:00 of the following workload. Rest 1:00 before moving onto part II.
6 x Dumbbell Burpees
7 x Dumbbell Cleans

Post rounds completed to comments.

''Maeve II'' (03.29.2011)
Complete as many rounds as possible in 5:00 of
3 x Muscle-ups
24 x Double-unders

Mobility WOD

CrossFit Endurance WOD (03.29.2011)
''Time Trial''
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post times to comments.

''Front Squat 5-5-5+ & Abbate'' (04.28.2011)

Warm-up Drills (04.28.2011)
Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Front Squat 5-5-5+'' (04.28.2011)
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

Notes:1-Rep Maximum/Percentage Calculator

''Abbate'' (04.28.2011)
Complete for time
Row 750m
21 x Clean and Jerk
Row 1500m
21 x Clean and Jerk
Row 750m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.28.2011)
Swim, Bike, Run, C2
5 min on x 2:30 min off
6 Min on x 3 min off
7 Min on x Done!

Post distances to comments.

CrossFit Games Qualifier WOD: Week 1 (03.26.2011)

WK1 WOD (03.26.2011)
CF Games Week One Qualifier WOD Make-up Today: 9-11am

''Calloused Junk'' (03.25.2011)

Warm-up Drills (03.25.2011)
Speed Rope x 3:00
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Jumping Pull-ups
7 x Burpees
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)




''Calloused Junk'' (03.25.2011)
Complete the following for time
Row 45kcal
21-15-9 reps each of
Snatch (95/65lbs)
Wallball (20/14lbs)

Post times to comments.

Skill Development (03.25.2011)
3 Rounds at your own pace of
:10 x L-sit
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (03.25.2011)
''10x30:60''
10 Rounds of (:30 on x :60 rest)
Swim: Use pool or open water
Bike: Use an 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 athlete’s preference.

Post distances to comments.

''M.E. Front Squat 1-1-1-1-1'' (03.24.2011)

Warm-up Drills (03.24.2011)
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'' (03.24.2011)
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

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Slamrap'' (03.24.2011)
Complete as many rounds as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
15 x Jumping Slamball (20lbs)
10 x Ring Push-ups

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (03.24.2011)

''Christine'' (03.23.2011)

Warm-up Drills (03.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworm/Cobra Stretch
-Scorpion Stretch





''Christine'' (03.23.2011)
3 Rounds for time of
Row 500m
12 x Deadlift (1-1.5xBW)
21 x Box Jumps (24/20'')

Notes: Most recent 'compare to' date is 06.22.2010.

Post times to comments.

Skill Development (03.23.2011)
Complete the following Double-Under pyramid 'unbroken':
5-10-15-20-25-30-30-25-20-15-10-5

Notes: Only advance to the next set when the one previous was accomplished without having to be broken up. Rest as needed between efforts.

Mobility WOD

CrossFit Endurance WOD (03.23.2011)
‘’80/90%’’
First half of the distance at 80%, Second half at 90%.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18 mile, U:25mi
Run: SC:1.5mi, LC:5mil, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times for each half to comments.

''Press 5-5-5+ and Angie'' (03.22.2011)

Warm-up Drills (03.22.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Press 5-5-5+'' (03.22.2011)
Work through the following sets of 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

''Angie'' (03.22.2011)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.22.2011)
''Long Intervals''
Swim:
SC:3x300m Repeats hold within 15-20sec, Rest 45-60sec between repeats.
LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between repeats.
U:3x700m Repeats hold within 60-90sec, Rest 1-2min between repeats.
Bike:
SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec between repeats.
LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min between repeats.
U:3x10mile Repeats Hold within 1-2min, Rest 4-8min between repeats.
Run:
SC:3x1mile Repeats hold within 5-10sec, Rest 1-3min between repeats.
LC:2x5km Repeats, hold within 1-2min, Rest 5-10min between repeats.
U:3x5km Repeats, hold Repeats within 2-3min, Rest 5-15min between repeats.
C2:
SC:3x1km Repeats hold within 3-5 sec, Rest 20-40sec between repeats.
LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec between repeats.
U:3x1800m Repeats hold within 10-15sec, Rest 1-2min between repeats.

Post times and rest intervals to comments.

''KB Swing Test'' (03.21.2011)

Warm-up Drills (03.21.2011)
Run 800m
''Burgener Drill'' (2Rnds)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''KB Swing Test'' (03.21.2011)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.

30 x KB Swings (32/24kg)

Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Any round where an athlete fails to complete the 30 repetitions within the 1:00 window earns 500m of rowing at the end of the WOD.

Post rounds completed/meters rowed to comments.

Skill Development (03.21.2011)
20-15-10-5 reps each of
GHD Sit-ups
Handstand Hold (seconds)

Notes: Substitute freestanding handstands or handstand walks if you're feeling frisky.

Mobility WOD

CrossFit Endurance Rest Day (03.21.2011)

Closed Saturday (03.19.2011)

CrossFit New Hampshire will be closed this Saturday (03.19.2011) as we will be making a pilgrimage up north to White Mountain CrossFit for a day of training with the Greyskull Barbell Club and our extended CF family... it will be glorious.

Next Saturday we are back on schedule for the Games Qualifier WOD #2.

''CrossFit Games Qualifier WOD: Week 1'' (03.18.2011)

Warm-up Drills (03.18.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups (CFGS)
9 x Hollow Rocks
12 x Air Squats
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-ITB Stretch
-Inchworm/Cobra Stretch

''CrossFit Games Qualifier WOD: Week 1'' (03.18.2011)
Complete as many rounds as possible in 10:00 of
30 x Double-unders
15 x Power Snatch (75/55lbs)


Skill Development (03.18.2011)
3 Rounds at your own pace of
:30 x Ring Support
25 x Abmat Sit-ups
:20 x Plank
15 x Knees-2-Elbows
:10 x L-sit

Mobility WOD

CrossFit Endurance WOD (03.18.2011)
‘’Time Trial’’
Swim: 600m
Bike: 12 miles
Run: 5km
C2: 4000m

Notes: Choose the sport that represents the event you are currently training for, multi-discipline event athletes should choose the sport they consider their weakest link.

Post time to comments.

''M.E. Press 1-1-1-1-1 & Breakfast and Kegs'' (03.17.2011)

Warm-up Drills (03.17.2011)
Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x Chin-ups
7 x Push-ups (CFSG)
12 x Air Squats
15 x Knees-2-Elbows
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-ITB Stretch

''M.E. Press 1-1-1-1-1'' (03.17.2011)
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)
Press 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Breakfast and Kegs'' (03.17.2011)
800m Run
20-15-10-5 reps each of
Wallball (20/14lbs)
Burpees

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.17.2011)
‘’Hill Repeats’’
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 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.
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 repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

''Fetch'' (03.16.2011)

Warm-up Drills (03.16.2011)
Row 5 Minutes
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Fetch'' (03.16.2011)
Complete as many rounds as possible in 20:00 of
1 x Rope Climbs
3 x Handstand Push-ups
5 x Back Squat (60%1RM)
15 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (03.16.2011)
21-15-9 reps/seconds of
Hip and Back Extensions
L-sit (seconds)

Mobility WOD

CrossFit Endurance WOD (03.16.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!

Post distances to comments.

''Hang Cleans 70-85% & Helen'' (03.14.2011)

Warm-up Drills (03.14.2011)
Row 750m
''Burgener Drill'' (3 Rnds/PVC)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch



''Hang Cleans 70-85%'' (03.14.2011)
Every minute, on the minute, for 10 minutes:
2 x Hang Clean (70-85%)

Notes: The Hang Clean starts from the standing position with the barbell at mid-thigh level, and is received in the full squat position (barbell in the front rack, seated across the shoulders).
Warm-up with 3-5 lightweight sets of Hang Cleans before beginning the time based component of this workout.
Use these warm-up sets to approach a load representing 70-85% of your 1-Rep maximum Clean (see archives 02.17.2011), stopping at a weight that can be executed with proper technique and feels moderately 'heavy'.
Once you've determined which load to use begin a 10 minute running clock and at the top of each minute execute 2 x Hang Cleans. The reps do not have to be unbroken, but they must be in rapid succession.
Continue for the full 10:00 if possible, failure constitutes not completing the 2 reps within a 1 minute window of time or 3 consecutive failed attempts at a lift. Technique is paramount.

Post loads and rounds/minutes completed to comments.

''Helen'' (03.14.2011)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (03.14.2011)

''Deadlift 5-3-1+ and Iron & Rings II'' (03.14.2011)

Warm-up Drills (03.14.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
5 x Chin-ups
10 x Walking Lunges (alt.legs)
15 x KB Swings (16kg)
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-3-1+'' (03.14.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Iron & Rings II'' (03.14.2011)
Complete for time
10 x DB Thrusters (50/30lbs)
20 x Ring Dips
8 x DB Thrusters (50/30lbs)
16 x Ring Dips
6 x DB Thrusters (50/30lbs)
12 x Ring Dips
4 x DB Thrusters (50/30lbs)
8 x Ring Dips
2 x DB Thrusters (50/30lbs)
4 x Ring Dips

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.14.2011)
‘’Tempo 80-85%’’
Swim, Bike, Run, or Row (C2)
SC: 35 minutes
LC: 60 minutes
U: 120 minutes

Notes: Choose a time domain that best represents your objective event/distance.

Post distances to comments.

''Barbara'' (03.11.2011)

Prelude:
For more than a month now we've been noticing the atmosphere and attitude of everyone in our crew changing for the better, most notably in how they approach their training. The WODs have been ruthless lately with a heavy emphasis on technique correction and developing lagging skill sets. Across the board we've seen athlete after athlete crush old nemesis skills/movements, and nothing worth doing is ever easy. Focusing on weak point movements or technically demanding skill sets ends up pissing everyone off at some level, your coaches (and comrades) included. CrossFitters are always hungry to thrash, go all out, and frenzy forward to that new PR and next level of fitness. Now when the time comes to measure our progress, or perhaps go out and compete, the difference such a level of dedication to developing foundational abilities and quality of movement has made will be profoundly realized.
Wondering where this is going?
Today's WOD selection is an epic way for us to say, 'keep killing it, beasts.' Simple, familiar, classic CrossFit bodyweight movements in a format that's quick and ruthless. Each round is individually timed. Range of motion and standards of movement are paramount... but we know every athlete here will enjoy storming through this pain-circus.
It's Friday. Show up ready to throwdown and play for blood, every second counts.

Warm-up Drills (03.11.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Turkish Get-ups (L)
5 x Turkish Get-ups (R)
10 x Hollow Rocks/Hollow Holds
-Inchworms/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch

Notes: Use 30/20lbs for the Turkish Get-ups. Hollow Holds are a scaled version of the Hollow Rock that has the athlete hold a position laying on their back that is identical to the top (contracted) position of a knees-2-elbows. Hold this position for a cumulative :10 per round if you are still working to develop Hollow Rocks.

''Barbara'' (03.11.2011)
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Notes: Sit-ups are Abmat Sit-ups with feet anchored under dumbbells.

Skill Development (03.11.2011)
Choose your most limiting mobility area and work on it for a minimum of 10:00. There are over a hundred videos now available on the Mobility WOD website to guide any level of athlete. Foam rolling might be a good idea as well, especially after the hell storm of a week everyone made it through.

Mobility WOD

CrossFit Endurance WOD (03.11.2011)
''2x5/5x1''
2 Rounds of (5:00 on x 2:00 rest)
Immediately follow the final 2:00 rest with:
5 Rounds of (1:00 on x :30 rest)

Hold max pace possible for each interval.

Post distances to comments.

''Back Squat 5-3-1+ and Hoka One'' (03.10.2011)

Warm-up Drills (03.10.2011)
Speed Rope x 2:00
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Back Squat 5-3-1+'' (03.10.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Hoka One'' (03.10.2011)
3 Rounds for time of
Row 500m
21 x Sumo Deadlift High-Pulls (95/65lbs)
12 x Handstand Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.10.2011)
‘’12x3:2 Intervals’’
12 Rounds of (:30 on 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 at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

Post distances to comments.

''Filthy Fifty'' (03.09.2011)

Warm-up Drills (03.09.2011)
800m Run
''Burgener Drill'' (3Rnds/PVC)
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



''Filthy Fifty'' (03.09.2011)
Complete the following for time
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders

Post times to comments.

Skill Development (03.09.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance Rest Day (03.09.2011)

''C.G. Bench Press 5-3-1+'' (03.08.2011)

Warm-up Drills (03.08.2011)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
9 Fundamentals x 7 reps each (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-ITB Drop Lunge
-Scorpion Stretch

''C.G. Bench Press 5-3-1+'' (03.08.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Fever Dreams'' (03.08.2011)
Three Rounds with 2:00 rest between efforts of the following.
Against a 6:00 running clock complete a 400m Run and then execute as many rounds as possible in the time remaining of:
2 x Muscle-ups
2 x Push Press (155/95lbs)

Mobility WOD

CrossFit Endurance WOD (03.08.2011)
Swim, Bike, Run, C2
9 Minute Time Trial at maximal effort.

Post distances to comments.

''Deadlift 3-3-3+ and Jungle Fever'' (03.07.2011)

Warm-up Drills (03.07.2011)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Jumping Pull-ups
7 x Push-ups (CFGS)
7 x Air Squats
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 3-3-3+'' (03.07.2011)
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.

''Jungle Fever'' (03.07.2011)
Complete 4 Rounds for time of
5 x L-sit Pull-ups
10 x Overhead Squats (115/85lbs)
5 x Burpee Jumping Pull-ups
20 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.07.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)

Hold maximal distance possible.

''Go Nowhere, Fast: A Merciless Time Trial Challenge'' (03.05.2011)

''Go Nowhere Fast: A Merciless Time Trial Challenge'' (03.05.2011)
Complete as many Double-unders as possible in 7:00. Athletes that are still working to develop their Double-unders may substitute 2 x Double-under Attempts.

CF Games Event Notice
Starting in March Saturday's CFNH will be hosting/competing in the CrossFit Games Online Qualifier WOD Series for the 6 weeks of it's duration.
CrossFit New Hampshire will be registering as a host location for the CrossFit Games Online Qualifier WOD series. The competition will span 6 weeks, one event every Saturday. These competition WODs will be available to those from our ranks that wish to compete for a birth in the Regional CrossFit Games Qualifiers as well as those who want to cut their teeth on the challenges regardless of competition participation. We welcome all CrossFitters, regardless of experience or skill level and will do our best to make sure everyone is provided with an unreal training/competitive environment. More updates will be posted with our daily training WODs as information becomes available... Keep killing it, Beasts.

''Clean and Jerk Singles and Pepper'' (03.04.2011)

Warm-up Drills (03.04.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Chin-ups
7 x Diamond Push-ups
9 x Air Squats
:12 x L-sit
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Lunge w/ Torso Rotation
-Sumo Squats

''Clean and Jerk Singles'' (03.04.2011)
2-3 Rounds of the following Barbell Complex (warm-up)
1 x Power Clean (45lbs)
2 x Front Squat (45lbs)
3 x Push/Split Jerk (45lbs)
4 x Clean (45lbs)

Clean and Jerk Sets:
50%x3x1 (warm-up)
60%x3x1 (warm-up)
65%x1x1
>>>x1x1

Notes: After completing the warm-up sets/reps begin with 65% for a single Clean and Jerk. From there begin moving up each set by 3-5% of your Clean 1RM, continuing up as high in load as possible.
The Clean is received in the full squat position. Today athletes are using their single repetition maximum Clean to determine the loads for their Clean and Jerk attempts.
1-Rep Maximum/Percentage Calculator

''Pepper'' (03.04.2011)
Complete 5 Rounds for time of
5 x Turkish Get-ups (L:32/24kg)
5 x Turkish Get-ups (R:32/24kg)
10 x Ring Dips (strict)
15 x KB Swings (32/24kg)
30 x Slamball/Hammer Strikes

Notes: Ring Dips are strict and should be done with the torso remaining vertical. For a full range of motion to be properly achieved the hips should move over the same distance as the shoulders, any excessive forward lean and/or torso angle change can account for a significant reduction in the force required to perform each rep. Booo to that, ride dirty.

Post times and loads to comments.

Mobility WOD

CrossFit Endurance WOD (03.04.2011)
''Tempo 85-95%''
Swim: 1000m/y total at 85% for the first 500m/y, 95% for the last 500m/y
Bike: 20 miles total at 85% for the first 10 miles, 95% for the last 10 miles
Run: 10km total at 85% for the first 5km, 95% on the last 5km
C2: 3000m total at 85% for the first 1500m, rest for 1 minute, 95% for the last 1500m

Post times and notes on terrain to comments.

''Back Squat 3-3-3+ and The Black Lung'' (03.03.2011)

Warm-up Drills (03.03.2011)
Speed Rope x 3 Rounds of
(:45 on x :15 rest)
''Burgener Drill'' (2rnds/PVC)
3 Rounds of
5 x Burpee Jumping Pull-ups
10 x Abmat Sit-ups
Dot Drill (for time)
-Lateral Lunges (alt.legs)
-ITB/Hamstring Stretch (band)
-Shoulder Opening Drill
-Sumo Squats

Notes: Lateral Lunges should be performed for 5-10 reps per leg. Hold the bottom position of each lunge for :01-:03 seconds and ensure knees track over feet (you should feel this in your groin). Don't force the depth too hard, let gravity ease you down further as you progress from side to side.

''Back Squat 3-3-3+'' (03.03.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''The Black Lung'' (03.03.2011)
Set the C2 Rower monitor to measure 'average wattage' and accumulate a total of 2500 watts in as few rounds as possible of:
Row (1:00 on x :30 rest)

Notes: Attempt to produce as much power as possible (measured in watts) over the course of each 1:00 work interval. Add each round's 'average wattage' score to those from previous rounds until a cumulative 2500 watts has been attained.

CrossFit Endurance Rest Day (03.03.2011)

''The Ol' One-Two'' (03.02.2011)

Warm-up Drills (03.02.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''The Ol' One-Two'' (03.02.2011)
Complete the following for time
5 Rounds of
12 x Wallball (20/14lbs)
7 x Weighted Pull-ups (20/10lbs)
5 Rounds of
12 x SDHP's (95/65lbs)
7 x Handstand Push-ups

Post times for each couplet to comments.

Skill Development (03.02.2011)
3 Rounds at your own pace of
:20 x L-sit/v-sit
15 x GHD Sit-ups
15 x Reverse Hypers (GHD)

Mobility WOD

CrossFit Endurance WOD (03.02.2011)
''4/2/1''
Swim, Bike, Run, or Row (C2)
4 min on x 3:00 min rest
2 min on x :30 sec rest
1 min on x 3:00 min rest
2 min on x :30 sec rest
4 min on x Done!

Post distances to comments.

''C.G. Bench Press 3-3-3+ and EAS Party'' (03.01.2011)

Warm-up Drills (03.01.2011)
Speed Rope Drills x 3:00
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Pistols
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch

''C.G. Bench Press 3-3-3+'' (03.01.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''EAS Party: Now You're Done'' (03.01.2011)
Run 400m
21-15-9 reps each of
Power Snatch (70-80%1RM)
Toes-to-Bar (strict)
Run 400m

Notes: There should be zero swing in the Toes-2-Bar movements as we want everyone to focus on using a strict, controlled execution for each rep. Scale as needed with Knees-to-Elbows and be sure to apply the same criteria as described above.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (03.01.2011)
''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.