''Valhalla III'' (08.31.2011)

Warm-up Drills (08.31.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch






''Valhalla III'' (08.31.2011)
4 Rounds against a 5:00 running clock of:
500m Row
Max Sets in the time remaining of
5 x Shoulder-2-Overhead (155/115lbs)
5 x Burpees

Notes: Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
Rest 1:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.31.2011)
Mobility WOD, Foam Roll, work on any skill sets of your choosing... You earned your time off today and will most likely appreciate it tomorrow.

Mobility WOD

CrossFit Endurance Rest Day (08.31.2011)

''Nostalgic'' (08.30.2011)

Warm-up Drills (08.30.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Nostalgic'' (08.30.2011)
Complete for time
100ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

Notes: Of course we're going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow...it's going to sting quite a bit.

Post times to comments.

Skill Development (08.30.2011)
3 Rounds at your own pace of
Max Reps x Ring Dips/Static Dips
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.30.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

Post times to comments.

''Back Squat 3-3-3+ & Heartbreak Hill'' (08.29.2011)

Warm-up Drills (08.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''Back Squat 3-3-3+'' (08.29.2011)
Work through the following sets of Back Squat 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

''Heartbreak Hill'' (08.29.2011)
Complete for time
Row 350m
10 x Burpee Pick-ups (45/25lbs)
Row 350m
20 x Burpee Pick-ups (45/25lbs)
Row 350m
30 x Burpee Pick-ups (45/25lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.29.2011)
''Heavy Tosh''
Swim: 10lbs vest or weight, 3x(50m/y+100m/y+200m/y)
Bike: 30lbs vest 3x(1/2mile+1mile+2 mile)
Run: 20lbs vest 3x(200m+400m+600m)
C2: 20lbs vest 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.

''Survival of the Fittest'' (08.27-28.2011)

CrossFit New Hampshire will NOT be hosting normal 9am-11am Open Gym hours this weekend as we are conducting a private training event (absolute mayhem) that will run from noon on Satuday until noon on Sunday.

Those attending the event please arrive at least 30 minutes prior, we'll be getting set up starting at 11am so the madness can kick off right at noon.

If you are bringing insane amounts of gear, food, or large pallets with IV's/morphine drips/neck braces feel free to come down a bit early and we'll help you get situated.

Email us if you've got any questions about the recommended items that might help ease the general physical hardship that awaits.

Everyone else try and stay safe during the storm, go out and save some of the people in your neighborhood if you have the chance, we'll see everyone Monday after Irene gets all lazy and dissipates... if we survive.

''Press 5-5-5+ & Irene''(08.26.2011)

Warm-up Drills (08.26.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Groiners
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Press 5-5-5+''(08.26.2011)
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)
5 x 65%
5 x 75%
5+ x 85%

Notes:1-Rep Maximum/Percentage Calculator

''Irene'' (08.26.2011)
Complete as many rounds as possible in 15:00 of
Row 250m
3 x Muscle-ups
5 x Thrusters (115/85lbs)

Notes: Each set of Thrusters must be completed ''Unbroken''.
Athletes may rest with the bar in the front rack or hang positions only. If the barbell hits the deck prematurely the set is terminated and must be attempted again from the first rep.
Scaling for today's Muscle-ups: 9 x Pull-ups and 9 x Ring Dips (strict) per round.
If the transition is the under-developed component and Pull-up/Ring Dip technique and work capacity aren't an issue then there are two additional scaling options:
6 x elevated foot supported Muscle-ups or 6 x Jumping Muscle-ups.

Food for thought: Every single CrossFitter in our crew stands to gain as much from these scaled training options as they are willing to put into proper technique and execution (the same being universally true with anything we apply ourselves to). A 'great' score today is only relative to the quality of the movement it represents. Choosing to remain satisfied with sub-par movement will forever inhibit our chances of developing into that which we truly have the potential to become.
Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.26.2011)
''2x2:1''
Swim, Bike, Run, or Row (C2)
2 Rounds of
(10:00 on x 5:00 rest)
Then move immediately onto the following:
2 Rounds of (2:00 on x 1:00 rest)

Hold distances/speeds/watts as consistent as possible on each interval.

Post distances/speeds/watts to comments.

''The Butcher & Annie Gets Abusive'' (08.25.2011)

Warm-up Drills (08.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
15 x Knees-2-Elbows
-Inchworms
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (Wall)




''The Butcher'' (08.25.2011)
Complete for time:
Run 200m
1 x Deadlift (80-90%1RM)
5 x Box Jumps (32/28'')
3 x Deadlift (80-90%1RM)
3 x Box Jumps (32/28'')
5 x Deadlift (80-90%1RM)
1 x Box Jumps (32/28'')
Run 200m

Notes:1-Rep Maximum/Percentage Calculator

Post times to comments.

''Annie Gets Abusive'' (08.25.2011)
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.25.2011)

''Chelsea Lately'' (08.24.2011)

Warm-up Drills (08.24.2011)
Row 3 Minutes
''Burgener Drill''
3 Rounds of
10 x Walking Lunges (alt.legs)
10 x Push-ups (CFGS)
10 x Abwheel Roll-outs
-Sumo Squats
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)

''Chelsea Lately'' (08.24.2011)
Every minute on the minute for 20:00 complete the following:
5 x Pull-ups
10 x Push Press (95/65lbs)
15 x Air Squats

Notes: Each round must be completed within the minute, failing to do so ends the WOD. Any athlete that makes it through the full 20:00 may continue striving to complete bonus rounds (if they feel particularly frisky). Every round after the 2oth has one additional rep added to each movement. Get some.

Post # of rounds completed to comments.

Skill Development (08.24.2011)
Mobility WOD, stretch, and Foam Roll... extra effort here will pay dividends for the rest of the training week. Uh oh.

Mobility WOD

CrossFit Endurance WOD (08.24.2011)
''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.

''Trust Test'' (08.23.2011)

This past weekend Laura B. embarked on an epic adventure that would take her across 100 miles of mountain trails high up in the Colorado Rockies, an infamous test of will named the Leadville 100. All her dedicated training and preparation has paid of for the third time this summer Ultra Running season and she's on her way home with the gold finisher's belt buckle.
Congratulations, Laura!


Warm-up Drills (08.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Trust Test'' (08.23.2011)
1 x Rope Climb
21 x KB Swings (32/24kg)
21 x Ring Push-ups
1 x Rope Climb
18 x KB Swings (32/24kg)
18 x Ring Push-ups
1 x Rope Climb
15 x KB Swings (32/24kg)
15 x Ring Push-ups
1 x Rope Climb
12 x KB Swings (32/24kg)
12 x Ring Push-ups
1 x Rope Climb
9 x KB Swings (32/24kg)
9 x Ring Push-ups
1 x Rope Climb
6 x KB Swings (32/24kg)
6 x Ring Push-ups

Notes: 1 x Rope Climb will be scaled to 3 x Supported Rope Climbs (Up and Down is one rep) or 10 reps of Deadhang Pull-ups for those that are still working on their Rope Ascent Proficiency.

Post times to comments.

Skill Development (08.23.2011)
Partition sets and reps as necessary to complete the following, with the strictest attention paid to quality of movement/hold:
1:00 x L-sit (cumulative)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.23.2011)
''4-6 Repeats''
Swim: 4x100m/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: 4x2mi holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6x400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6x500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Back Squat 5-5-5+ & Choobs'' (08.22.2011)

Your family and friends here at CFNH will miss the hell out of you, Dan... there really aren't enough words to express the appreciation and respect we all have for you. Good luck, Lone Star.

Warm-up Drills (08.22.2011)
3:00 x Speed Rope (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Medicine Ball Cleans
10 x Push-ups (CFGS)
15 x GHD Sit-ups
-Groiners
-Shoulder Opening Drill (wall)
-Inchworms
-ITB Stretch

''Back Squat 5-5-5+'' (08.22.2011)
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

''Choobs'' (08.22.2011)
Complete as many reps as possible for each of the following:
4:00 x Row (kcal)
3:00 x Wallball
2:00 x Squat Clean (95/65lbs)
1:00 x Dumbbell Ground-2-Overhead (50/35lbs)

Notes: Athletes will be given :30 between each work interval to transition/rest.

Post reps complete for each movement to comments.

Mobility WOD

CrossFit Endurance WOD (08.22.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

''Prowler 10m Repeats'' (08.20.2011)

CrossFit New Hampshire will be open Saturday from 9-11am for any of our athletes that wish to make-up missed training from the past week, work on improving competency across technique/skill sets/movements, or to indulge in some Prowler mayhem.

''Part II: Prowler Sled Push 10m Time Trial'' (08.20.2011)
Complete the following as fast as possible:
Prowler Sled Push x 15m (145/95lbs)
Rest 1:00

''Part II: Prowler Sled Push AMRAP'' (08.20.2011)
Take the 10m score from above and add +10% to it, this is now the established time standard athletes will be held to when completing any subsequent Sled Pushes.
Complete as many rounds as possible within the established time standard of:
Prowler Sled Push x 15m (145/95lbs)
Rest :30-:45 seconds

Notes: Once an athlete is no longer able to drive the Sled 10m within the time allotted the challenge is complete and the final score is set.
The weight of the Prowler Sled does not factor into the prescribed loads for the sprints. Example: 145lbs = 2 x 45lb Bumper Plates and 2 x 25lb Bumper Plates.

Post loads, times, and rounds completed to comments.

''M.E. Press & Blunt Trauma'' (08.18.2011)

Warm-up Drills (08.18.2011)
Run 800m
6 Rounds of
5 x Burpees
10 x Hip and Back Extensions
10 x Walking Lunges
-Groiners
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Press'' (08.18.2011)
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

Notes:1-Rep Maximum/Percentage Calculator

''Blunt Trauma'' (08.18.2011)
Complete for time
10-9-8-7-6-5-4-3-2-1 Reps for time of
Pull-ups
Power Clean and Jerk (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.18.2011)

''Section Eight'' (08.18.2011)

Warm-up Drills (08.18.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x Deadlift (45lbs)
8 x Front Squat (45lbs)
6 x Press
-Sumo Squats
-Shoulder Dislocates
-ITB Stretch
-Calf/Soleus Stretch
-Groiners


''Section Eight'' (08.18.2011)
For time
Run 800m
30-25-20-15-10-5 reps each of
GHD Sit-ups
Goblet Squats (32/24kg)

Post times to comments.

Skill Development (08.18.2011)
Weighted Pull-ups/Chin-ups
3-3-3-3-3

Notes: Warm-up as needed with bodyweight Chin-ups/Pull-ups before working through no more than 5 progressively heavier sets of 3 reps each. Establish a 3-rep maximum Chin-up/Pull-up record or attempt to break a prior PR. Get some.

Mobility WOD

CrossFit Endurance WOD (08.18.2011)
''Time Trial''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5km TT, LC:12km TT, U:13.1mi TT
C2: SC:2km TT, LC:8km TT, U:10km TT

Post times and distances to comments.

''Tabata Martyrdom'' (08.17.2011)

Warm-up Drills (08.17.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Sumo Squats
-Shoulder Dislocates (PVC)
-Walking Toe Touches (hamstring stretch)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Tabata Martyrdom'' (08.17.2011)
Complete the following in as few ''Tabata'' intervals as possible:
200 x Double-unders
Then...
8 Rounds of ''Tabata'' intervals for max reps of:
Deadlift (225/155lbs)
Bench Press (115/85lbs)
Box Jumps (24/20'')
Slamball/Hammer Strikes (alt.sides)

Notes: Athletes will have :30 to transition to the next movement after all 8 rounds have been completed.

Post the number of rounds needed to complete the double-unders and the lowest rep score for each movement to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (08.17.2011)
Don't be scared, it's just a couple paragraphs.
Today all of our athletes are expected to remain diligent as they work through those mobility/flexibility drills that are best suited for addressing any frustrating movement limitations or ailments (movement limitations are performance limitations!).
We understand you're tired right after the WOD, but bear with us here as there is some solid logic that drives our sandbagger whips when everyone else just wants to enjoy their well earned nap time.
Why bother with an additional 5 minutes of extra effort?
Because working through a proper cool down/post-training activity (examples: Foam rolling, the Mobility WODs, flexibility conditioning, etc.) accelerates the recovery process, reduces the severity of any DOMS (Delayed Onset Muscle Soreness), and also represents a chance for athletes to continue addressing any potential movement limitations.

Mobility WOD

CrossFit Endurance WOD (08.17.2011)
''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.

''Rungs'' (08.16.2011)

Warm-up Drills (08.16.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
20 x Burpee Jumping Pull-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Rungs'' (08.16.2011)
For time
Row 500m
Ascension Ladder of:
Dumbbell Push Jerk (50/35lbs)
Dumbbell Renegade Rows (50/35lbs)

Notes: Row 500m against a 12:00 Running clock and in the time remaining perform 1 x Dumbbell Push Jerk and 1 x Dumbbell Renegade Row, followed by 2 x Dumbbell Push Jerks and 2 x Dumbbell Renegade Rows... continue climbing as high up this ascension ladder as possible before time expires.
If you are familiar with and would prefer the added sting (because you're obviously feeling frisky) feel free to use two KB's in place of the dumbbells for both movements. The renegade rows will require elevated feet, allowing the torso and body to remain parallel to the deck (extremely difficult scaled this way).
Get some, freaks.

Post total number of rounds/reps completed.

Skill Development (08.16.2011)
Today the skill development is optional, and will be reposted on Saturday for those that decide it's better to fight another day after they survive the main WOD.
Those that are feeling the heat after Monday's crucible may wish to work through a Mobility WOD, Foam Roll, and rest/recover as much as possible... hint? Or trap?

Against a 10:00 running clock attempt to complete as many rounds as possible of
6 x Pistols (alt.legs)
:10 x L-sit
20ft x Handstand Walk or :20 x Handstand Hold
1 x Wall Walk

Notes: Pistols should be scaled accordingly, accumulate the L-sit time in as few sets each round as possible, handstand walks are cumulative, wall walks are from prone to handstand and back to prone (hollow body position will be critical).
Strive for the highest quality of execution for each movement/hold.

Mobility WOD

CrossFit Endurance WOD (08.16.2011)
''3x3:3''
Swim, Bike, Run, or Row (C2)
3 Rounds of (3:00 on x 3:00 rest)

Notes: Maximal efforts/highest wattages/best pace possible for each interval.

Post distances and power correlatives to comments.

''M.E. Back Squat'' (08.15.2011)

Warm-up Drills (08.15.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch

''M.E. Back Squat'' (08.15.2011)
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 1-1-1-1-1

Notes:1-Rep Maximum/Percentage Calculator

''CrossFit Games Masters Chipper'' (08.15.2011)
For time
10 x Handstand Push-ups
20 x Wallball (20/14lbs)
30 x Toes-to-bar
40 x Power cleans (135lbs)
50 x Burpees
60 x Sumo Deadlift High-Pull (75lbs)

Post age/times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.15.2011)

''Open Gym'' (08.06.2011)

''Open Gym'' (08.06.2011)
CrossFit New Hampshire will be open Saturday from 9-11am.

“If”
By: Rudyard Kipling
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream–and not make dreams your master,
If you can think–and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ‘em up with worn-out tools:
If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: “Hold on!”
If you can talk with crowds and keep your virtue,
Or walk with kings–nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it.
And - which is more - you'll be a Man, my son!"

''Bench Press 3-3-3+ & Doppleganger'' (08.12.2011)

Warm-up Drills (08.12.2011)
Row 3 Minutes
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
10 x Burpees
10 x Medicine Ball Cleans
-Groiners/Wall Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''Bench Press 3-3-3+'' (08.12.2011)
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)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Doppleganger'' (08.12.2011)
Complete for time
Run 800m
30 x Clean (95/65)
30 x Pull-ups
Run 800m
30 x KB Swings (32/24kg)
30 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.12.2011)
''Tempo 85%''
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: SC:12min, LC:25min, U:40min

Post times to comments.

''Cobra Kai'' (08.11.2011)

Warm-up Drills (08.11.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
9 x Push-ups
12 x RDL's (45lbs)
15 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Cobra Kai'' (08.11.2011)
Complete as many rounds/reps as possible in 15:00 of
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Ring Push-ups
20 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Skill Development (08.11.2011)
Roll-out, Mobility WOD, and rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (08.11.2011)
''2xIntervals''
Swim: 2×8min, Rest 2 min Between intervals
Bike: 2×15min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals

Post distances to comments.

''True Grit'' (08.10.2011)

Warm-up Drills (08.10.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups (CFGS)
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''True Grit'' (08.10.2011)
Complete 2 Rounds for time of
Max Reps x Overhead Squat (.75xBW)
6 x Burpees
200m Run
Max Reps x Front Squat (.75xBW)
9 x Burpees
200m Run
Max Reps x Back Squat (.75xBW)
12 x Burpees
200m Run

Notes: Rest 2:00 between rounds.
1-Rep Maximum/Percentage Calculator

Skill Development (08.10.2011)
Handstand Push-ups
5-5-5-5-5

Mobility WOD

CrossFit Endurance WOD (08.10.2011)
''Intervals 10x1:5''
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)

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''Heavy Clean 3-3-3-3-3 & Nautical'' (08.09.2011)

Warm-up Drills (08.09.2011)
Run 800m
2 Rounds of
8 x Medicine Ball Cleans
10 x Push-ups
12 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
-Inchworms/Cobra Stretch

''Heavy Clean 3-3-3-3-3'' (08.09.2011)
Warm-up as needed before using no more than 5 working sets to find a 3 rep maximum Clean. If an athlete fails on an attempt or finds their 3 rep maximum early on they may continue with their current load for the remainder of the 5 sets... the more you move what's heavy the lighter it becomes.

Clean 3-3-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''Nautical'' (08.09.2011)
Row 70kcal
35 x Ring Dips (strict)
Row 50kcal
25 x Ring Dips (strict)
Row 30kcal
15 x Ring Dips (strict)

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Mobility WOD

CrossFit Endurance Rest Day (08.09.2011)

''The Darkest Dawn'' (08.08.2011)

Warm-up Drills (08.08.2011)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch

''The Darkest Dawn'' (08.08.2011)
Complete for time
15 x Thrusters (95/65lbs)
30 x Double-Unders
12 x Thrusters (95/65lbs)
30 x Double-Unders
9 x Thrusters (95/65lbs)
30 x Double-Unders
6 x Thrusters (95/65lbs)
30 x Double-Unders
3 x Thrusters (95/65lbs)
30 x Double-Unders

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Skill Development (08.08.2011)
3 Rounds at your own pace of
15 x GHD Sit-ups/Abmat Sit-ups
10 x Toes-2-Bar/Knees-2-Elbows
15 x Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.08.2011)
''Weighted Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag.
Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.
Run: 1 mile hill climb. Incline between 6-12%. Add 10-20lb weighted vest.
C2: 1500m. Damper setting between 8-10. Add vest/gasmask.

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''Open Gym'' (08.06.2011)

''Open Gym'' (08.06.2011)

CrossFit New Hampshire will be open Saturday from 9-11am.


I saw a man pursuing the horizon;
Round and round they sped.
I was disturbed at this;
I accosted the man.
"It is futile," I said,
"You can never--"
"You lie!" he cried,
And ran on
--'I Saw a Man' by Stephen Crane

''Bench Press 5-3-1+ & Restless Legs'' (08.05.2011)

Warm-up Drills (08.05.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Samson Stretch
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Bench Press 5-3-1+'' (08.05.2011)
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 75%
3 x 85%
1+ x 95%

Notes:1-Rep Maximum/Percentage Calculator

''Restless Legs'' (08.05.2011)
Complete for time
Run 200m
21 x Deadlift (225/155lbs)
Run 400m
15 x Deadlift (225/155lbs)
Run 800m
9 x Deadlift (225/155lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.05.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

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''CF Games Final WOD'' (08.04.2011)

Warm-up Drills (08.04.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Sumo Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''CF Games Final WOD'' (08.04.2011)
For Time
20 x Row (kcal)
30 x Wallball Shots, 20 pound ball
20 x Toes to bar
30 x Box jumps, 24" box
20 x Sumo Deadlit High-Pull (95/65lbs)
30 x Burpees
20 x Shoulder-2-Overhead (135/105lbs)
200ft x Farmer's Walk (2x32kg)

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Skill Development (08.04.2011)
Mobility WOD

CrossFit Endurance WOD (08.04.2011)
''6x120:60''
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x :60 rest)

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''Bennett'' (08.03.2011)

Warm-up Drills (08.03.2011)
''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
6 x Medicine Ball Cleans
9 x Push-ups
12 x GHD Sit-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Bennett'' (08.03.2011)
Complete 10 Rounds of the following.
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Frisky Freak Mods: Sub in 1 x Legless Rope Climb from a laying start for the Pull-ups, 10 x Box Jumps (24/20'') for the Air Squats, go Heavy on the Kettlebell Swings, and hell... throw a Gas Mask on for a truly religious experience.

Post times for each round to comments.

Skill Development (08.03.2011)
Rest for tomorrow.
Foam Rolling, Stretching, and working on Mobility limitations gets bonus points today.

Mobility WOD

CrossFit Endurance Rest Day (08.03.2011)

''Front Squat 5-3-1+ & Jackie'' (08.02.2011)

Warm-up Drills (08.02.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
9 x Burpees
12 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Front Squat 5-3-1+'' (08.02.2011)
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 Calculator

''Jackie'' (08.02.2011)
Complete the following for time
1000m Row
50 x Thrusters (45lbs)
30 x Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (08.02.2011)
''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: 20mi total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10km total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3km total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times/splits to comments.

''Pedialyte'' (08.01.2011)

Warm-up Drills (08.01.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Pedialyte'' (08.01.2011)
Complete 3 Rounds for time of
Run 400m
6 x Burpees
9 x Shoulder-2-0verhead (155/115lbs)
12 x Ring Dips (strict)

Notes: Shoulder-2-Overhead implies a Press, Push Press, Push Jerk, or Split Jerk. Best case scenario: Weight comes from the deck each round.
The Frisky Ones will wear body armor as desired.

Skill Development (08.01.2011)
2 Rounds of
25 x Toes-2-Bar (Strict)
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.01.2011)
''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:3×5mile 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:3x1000m 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.

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