''Back Squats 3-3-3+ and WAG Bag'' (11.30.2010)

Warm-up Drills (11.30.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
-Sumo Squats
-Inchworms
-Shoulder Opening Drill (Band)
-ITB Stretch

''Back Squats 3-3-3+'' (11.30.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Post loads to comments.

''WAG Bag'' (11.30.2010)
Complete the following for time
1000m Row
30 x Ring Dips
30 x Pull-ups
20 x Ring Dips
20 x Pull-ups
10 x Ring Dips
10 x Pull-ups

Notes: Wearing a weight vest might be a good idea if you're feeling frisky today... it's also a bonus if you happen to be preparing for the hell on the horizon. Yes, that's a hint.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.30.2010)
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.

''The Chief'' (11.29.2010)

Warm-up Drills (11.29.2010)
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 Opening Drill (wall)
-ITB Stretch
-Scorpion Stretch

''The Chief'' (11.29.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Skill Development (11.29.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:15 x L-sit/V-sit
10 x Hollow Rocks

Mobility WOD

CrossFit Endurance Rest Day (11.29.2010)

''Heavy Press 5-5-5 and Black Friday'' (11.26.2010)

Today we are open from 9am-12noon, and from 4pm-6pm for those athletes that had trouble making the earlier session.

Warm-up Drills (11.26.2010)
Row 4 minutes
''Burgener Drill'' (2 Rounds-PVC)
10 x Burpees
10 x Medicine Ball Cleans
-Samson Stretch
-Shoulder Mobility Complex
-Sumo Squats
-ITB Stretch

''Press 5-5-5'' (11.26.2010)
Work through the following sets of Presses using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Post loads to comments.

''Black Friday'' (11.26.2010)
Complete as many rounds as possible in 12:00 of
5 x Deadlift (50-60%1RM)
5 x Handstand Push-ups

Post rounds completed and loads to comments.

Mobility WOD

CrossFit Endurance WOD (11.26.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off,
1 min on x 3 min off,
1 min on x 3 min off

Post distances to comments.

Happy Thanksgiving!

Thanksgiving Holiday Schedule
Wednesday: Normal Hours
Thursday: Closed
Friday: 9am-12noon
Saturday: Closed
Monday: Normal Hours Resume.

Have a wonderful Thanksgiving, make sure to eat well and rest up... We're going to need it come Friday.

''Turkey Shoot'' (11.24.2010)

Warm-up Drills (11.24.2010)
Run 800m
''Burgener Drill'' (3 Rounds,PVC)
Dot Drill (For time)
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch
-ITB Stretch

''Turkey Shoot'' (11.24.2010)
Complete the following for time
50 x Wallball (20/14lbs)
40 x KB Swings (32/24kg)
Row 30kcal
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
100m x Burpee Broad Jumps

Notes: For those that are not quite there with hand walking skills substitute 10 x HSPU's. Bumper plate weight is ''shooter's choice'', although those that come in to train with us will be given sound advice from the life coaches running the event.


Post times to comments.

Skill Development (11.24.2010)
Drink at least 2 Gallons of water per hour, stretching the stomach out is necessary for those attempting to PR total volume of Thanksgiving food consumed.

Mobility WOD

CrossFit Endurance WOD (11.24.2010)
''Prologue: The 9 Minute Time Trial''
Swim, Bike, Run, or Row (C2)
9 Minute Time Trial

Notes: Cover the maximum distance possible against a 9 minute running clock.

Post distances to comments.

''Parity'' (11.23.2010)

Warm-up Drills (11.23.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
''Burgener Drill'' (2 Rounds-PVC)
-Shoulder Mobility Complex*
-Samson Stretch
-Inch Worms
-ITB Stretch

Notes: Today we will be covering some basics of mobility maintenance/training preparing for the shoulder girdle and rotator cuff. If you've been following along with the Mobility WOD website you're way ahead of the game, keep learning...
If you have no idea what a mobility WOD is you should probably start learning from/watching Coach Starrett right now.
There is a link posted daily under our Skill Development section that will take you directly to this invaluable resource.

''Parity'' (11.23.2010)
21-18-15-12-9-6-3 reps for time of
Front Squat (55-65%1RM)
GHD Sit-ups

Post loads and times to comments.

Skill Development (11.23.2010)
5-4-3-2-1 reps of
Turkish Get-Up Overhead Squat (40/25lbs-R)
Turkish Get-Up Overhead Squat (40/25lbs-L)
Hollow Rocks (2count)

Notes: Complete one Overhead Squat at the top end of each Turkish Get-up.

Mobility WOD

CrossFit Endurance WOD (11.23.2010)
''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 to comments.

''Back Squat 5-5-5 and Sisyphus'' (11.22.2010)

Warm-up Drills (11.22.2010)
Row 4 minutes
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
2 Rounds of
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Sumo Squats
-Scorpion Stretch
-Groiners

''Back Squat 5-5-5'' (11.22.2010)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Back Squat maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Post loads to comments.

''Sisyphus'' (11.22.2010)
Complete as many rounds as possible in 12:00 of
3 x Muscle-ups
12 x Sumo Deadlift High-Pull (95/65lbs)
12 x Push Press (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.22.2010)

''Stinger'' (11.19.2010)

''Pain will help you understand things. Pain's not bad, it's good, it teaches you things. Like when you put your hand in fire, 'Ouch.' You know not to do that again... Getting up every day and going through this again and again is hard.'' -C.Manson.

Warm-up Drills (11.19.2010)
1:00 x Single-Unders
''Burgener Drill'' (PVC)
1:00 x Single-Unders
''Burgener Drill'' (45lbs)
1:00 x Single-Unders
5 x Overhead Squats (45lbs)
5 x Power Snatch (45lbs)
5 x Squat Snatch (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms

''Stinger'' (11.19.2010)
Complete the following for time
400m Run
21 x Power Snatch (65/45lbs)
21 x Ring Row
400m Run
15 x Power Snatch (65/45lbs)
15 x Ring Row
400m Run
9 x Power Snatch (65/45lbs)
9 x Ring Row

Post times to comments.

Skill Development (11.19.2010)
Complete the following at your own pace
75ft x Farmer's Walk
:30 x Prone Plank
30 x Windshield Wipers
50ft x Farmer's Walk
:20 x Prone Plank
20 x Windshield Wipers
25ft x Farmer's Walk
:10 x Prone Plank
10 x Windshield Wipers

Notes: Hold a bumper plate in each hand with a pinch grip (held between thumb and fingers). Support one bumper plate above the torso with arms fully extended during the Windshield Wipers, which are a two count movement.

Mobility WOD

CrossFit Endurance WOD (11.19.2010)
''Time Trial''
Swim: 500m/y TT
Bike: 5k TT
Run: 1 mile TT
C2: 1500m TT

Post times to comments.

''Chinese Finger Trap'' (11.18.2010)

Warm-up Drills (11.18.2010)
Run 800m
Dot Drill (for time)
9-7-5 reps each of
Push-ups (CFGS)
KB Swings (16kg)
Goblet Squats (16kg)

-Lunges w/ Torso Rotation
-Shoulder Opening Drill (wall)
-Inchworms
-Scorpions

Notes: The Dot Drill has 5 patterns of movement, each done for 6 repetitions during. Pick the pattern that always reminds you of a canker sore when you do it and for the drill today perform the following:
15 x Most Hated Pattern
15 x Most Hated Pattern Reversed

''Chinese Finger Trap'' (11.18.2010)
Accumulate as many reps as possible during each ''Tabata'' work interval (:20 x :10 rest).
4 Rounds x DB Burpees
4 Rounds x DB Front Squats
4 Rounds x DB Push Press
8 Rounds x Knees-2-Elbows
4 Rounds x DB Push Press
4 Rounds x DB Front Squats
4 Rounds x DB Burpees

Notes: One Round of a movement is :20 of work followed by :10 rest. Accumulate as many repetitions as possible over the prescribed number of rounds before moving on to the next movement.

Post total number of repetitions for each movement to comments.

Skill Development (11.18.2010)
Foam Roller 8-10 repetitions per body part
Static/PNF Stretching
Mobility WODs

Mobility WOD

CrossFit Endurance WOD (11.18.2010)
''2+1 x Intervals''
Swim: 2x6min + 1x2min, Rest 1:30 between intervals
Bike: 2x20min + 1x5min, Rest 5:00 between intervals
Run: 2x12min + 1x4min, Rest 2:30 between intervals
C2: 2x8min + 1x3min, Rest 1:30min between intervals

Post distances to comments.

''Josh'' (11.17.2010)

Warm-up Drills (11.17.2010)
Row 4 minutes
3 Rounds of
''Burgener Drill''
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Samson Stretch
-ITB Stretch
-Scorpions
-Shoulder Dislocates (PVC)

''Josh'' (11.17.2010)
Complete for time
21 x Overhead Squats (95/65lbs)
42 x Pull-ups
15 x Overhead Squats (95/65lbs)
30 x Pull-ups
9 x Overhead Squats (95/65lbs)
18 x Pull-ups

Post times to comments.

Skill Development (11.17.2010)
3 Rounds at your own pace of
:30 x Handstand Hold or 20ft Handstand Walk
:20 x L-sit/V-sit (paralettes)
10 x Bent-Over Barbell Row (65lbs)

Notes: When executing the Barbell Row ensure that you are actively thinking about retracting the scapula (imagine someone poking you between the shoulder blades and you trying to pinch their finger between them). This kind of upper back ''strength'' (ie, being able to keep the shoulders pulled back into tight alignment) will benefit almost every other movement we incorporate into our training.

Mobility WOD

CrossFit Endurance WOD (11.17.2010)
''20:00 AMRAP x Distance''
Swim: 50m x Rest :30sec
Bike: 1/4mi x Rest :30sec
Run: 200m x Rest :30sec
C2: 200m x Rest :30sec

Complete as many rounds as possible in the time allotted (work and rest are both counted as a single round.

Post scores to comments.

''Weighted Pull-ups & BSG''(11.16.2010)

“Contemplate the mangled bodies of your countrymen, and then say;

'What should be the reward of such sacrifices?'

Bid us and our posterity bow the knee, supplicate the friendship and plough, and sow, and reap, to glut the avarice of the men who have let loose on us the dogs of war to riot in our blood and hunt us from the face of the earth??

If ye love wealth better than liberty, the tranquility of servitude better than the animated contest of freedom, go from us in peace.

We ask not your counsels or arms.

Crouch down and lick the hands which feed you. May your chains sit lightly upon you and posterity forget that you were our countrymen.”

-Samual Adams

Warm-up Drills (11.16.2010)

Row 750m
''Burgener Drill'' (PVC)
2 Rounds of
7 x Hang Squat Clean (45lbs)
7 x Burpees
7 x Toes-2-Bar
-Hip Mobility Complex
-Lunge w/Torso Rotation
-Shoulder Opening Drill (wall)
-Foam Roll

''Weighted Pull-ups 3-2-2-1-1''(11.16.2010)
Warm-ups:
5 x Deadhang Pull-ups
3 x (40%1RM)
3 x (50%1RM)

Weighted Pull-ups 3-2-2-1-1

Notes: Take 60% of your old single repetition maximum from October and use that as your first working set. This should give you some insight into how close you can get to hitting your 1RM for multiple rep sets. Those athletes still working to develop their Deadhang Pull-up capacity should sub in 4 x Max Rep Deadhang Pull-ups (use scaling as necessary). Take a minimum of 1 minute rest between efforts.

Post loads/reps to comments.

''BSG'' (11.16.2010)
Complete the following for time
Run 1 mile
3 Rounds of
21 x Squat-Jump-Touch
15 x Ring Push-ups
9 x Power Clean (70%1RM)

Notes: The Squat-Jump-Touch is a full depth Air Squat that continues into a vertical jump. Each athlete must touch the target marked 10'' above their maximum height plus one arm extended fully overhead.

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (11.16.2010)

''Pitfall'' (11.15.2010)

Warm-up Drills (11.15.2010)
Run 800m
2 Rounds of
5 x Dead-hang Pull-ups
7 x Push-ups
9 x Air Squats
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Pitfall'' (11.15.2010)
Complete the following for time
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
6 x Thruster (115/75lbs)
6 x KB Swings (32/24)
Row 350m
9 x Thruster (115/75lbs)
9 x KB Swings (32/24)
Row 350m
12 x Thruster (115/75lbs)
12 x KB Swings (32/24)

Post times to comments.

Skill Development (11.15.2010)
3 Rounds at your own pace of
Barbell/Wheel Roll-outs x 10
Ring Support x :15
GHD Sit-ups x 20

Notes: Maintain a hollow body position through the mid-line (think Hollow Rocks) for the entire Barbell Roll-out range of motion. Modify/Scale this movement as needed to maintain proper execution.

Mobility WOD

CrossFit Endurance WOD (11.15.2010)
''80-85%/RPE 15-17''
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.

''Smash and Grab'' (11.12.2010)

Warm-up Drills (11.12.2010)
Row 75kcal
9 Fundamentals x 7 reps each (PVC)
Foam Roll 4-8 minutes
-Samson Stretch
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''Smash and Grab'' (11.12.2010)
10-9-8-7-6-5-4-3-2-1 reps for time of
Sumo Deadlift High Pull (95/65lbs)
Ring Dips
Knees-2-Elbows

Post times to comments.

Skill Development (11.12.2010)
2 Rounds at your own pace of
9 x Hang Power Snatch (45lbs)
7 x Hang Squat Snatch (45lbs)
5 x Squat Snatch (45lbs)
3 x Overhead Squats (45lbs)

Notes: Technique is paramount. Break things down to single reps and go as light as necessary for immaculate execution.

Mobility WOD

CrossFit Endurance WOD (11.12.2010)
''10 x Sprint Repeats''
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.

''Ouellette'' (11.11.2010)

Today we are honoring Cpl. Ouellette, below is an article describing his ultimate sarcrifice:
''Cpl. Ouellette was serving as squad leader with 1st Squad, Company L, 3rd Bn., 8th Marines, in the Now Zad district of Helmand province. While on a foot patrol with his squad, an improvised explosive device detonated directly underneath him. The explosion severed his left leg and peppered him with shrapnel. Most of the Marines in the patrol were knocked over and stunned, but Cpl. Jesse Raper, who during the time was a lance corporal and a junior Marine in the squad, quickly came to Cpl. Ouellette’s aid.
After Raper placed a tourniquet on Cpl. Ouellette and dragged him out of the explosion crater, Cpl. Ouellette immediately assessed the situation and began to direct his Marines to provide security for their position. The IED explosion stemmed into an ambush, and Taliban forces began moving in and firing upon the squad’s position.
As leader of the squad and senior Marine in the patrol, Cpl. Ouellette directed fire from his riflemen to thwart the Taliban’s attack. Though he was bleeding severely and being treated by corpsman Petty Officer 3rd Class Matthew Nolen, Cpl. Ouellette continued to motivate his Marines to keep bringing their fight to the enemy combatants, who were just meters away attempting to envelope upon the Marines’ position.
Cpl. Ouellette then reported the attack and requested reinforcements over a radio transmission to the company’s headquarters. A friend of Cpl. Ouellette, Sgt. Randy Moffett, described Cpl. Ouellette’s tone as calm and direct.
Vengeance-piloted Marine Corps AH-1 Cobra helicopters arrived to the scene in moments after Cpl. Ouellette’s request them and delivered a precise and accurate attack of firepower to the Taliban fighters who were danger-close to the Marines. Cpl. Ouellette continued to direct the attack from the sky over the radio.
When describing the close air support from the Cobra’s, Raper said the Taliban were met with their fate, “and it wasn’t a good day for them after that.”
The expertly-applied fire from the Marines on the ground and in the air soon became the demise of the Taliban’s attack.
Cpl. Ouellette never submitted his charge of the squad during the firefight and only relinquished when his Marines were met with reinforcements and began to return to their base – an act deemed courageous in the Marine Corps, according to Marines on that patrol. He was evacuated by ambulance where he lost consciousness and succumbed to his wounds while en route to the base. He was 28 years old.
''The part he played for this ambush was phenomenal and incredible … and seriously heroic,'' said Moffett.
For his conspicuous gallantry, bold leadership, wise judgment, and complete dedication to duty, Cpl. Ouellette was posthumously awarded the Navy Cross, the highest award presented by the Department of the Navy and the military’s second highest award for valor next to the Medal of Honor.''

Warm-up Drills (11.11.2010)
Row 5 Minutes
Dot Drill (for time)
3 Rounds of
''Burgener Drill''
-Hip Mobility Complex
-Shoulder Opening Drill (wall)
-Sumo Squats
-Scorpion Stretch

''Ouellette'' (11.11.2010)
Complete 7 Rounds for time of
7 x Handstand Push-ups
10 x Squat Clean (70%1RM)
Run 200m

Post times to comments.

Skill Development (11.11.2010)
Complete the following at your own pace
Accumulate 2:00 of Hollow Rocks in as few rounds as possible
18 x Pistols (Alternate Legs)

Mobility WOD

CrossFit Endurance WOD (11.11.2010)
''Time Trial
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

''R.U.F.I.O.'' (11.10.2010)

Warm-up Drills (11.10.2010)
Run 800m
''Burgener Drill''
2 Rounds of
5 x Deadhang Pull-ups (supinated grip)
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Sumo Squats
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)

''R.U.F.I.O.'' (11.10.2010)
5 Rounds for time of
2 x Deadlift (80-85%1RM)
6 x Burpees
12 x Wallball (20/14lbs)
21 x Double-unders

Post loads and times to comments.

Skill Development (11.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
20 x Back Extesions
:20 x L-Sit/V-sit

Mobility WOD

CrossFit Endurance Rest Day (11.10.2010)

''Heavy Push Press % Triples'' (11.09.2010)

Warm-up Drills (11.09.2010)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Lateral Lunges
-ITB Stretch
-Scorpions
-Cobra Stretch

''Heavy Push Press % Triples'' (11.09.2010)
Work through the following percentage based warm-up and work sets using previous single repetition maximum data to determine loads.
3 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70% (warm-up)
3 x 80%
3 x 85%
3 x 90%

Notes: Reference dates are Push Jerk/Split Jerk 1RM's (10.07.2010) or Push Press 3RM's (10.21.2010).

Post loads to comments.

''Jackie'' (11.09.2010)
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 (11.09.2010)
''Tabata Intervals''
8 Rounds of (:20 work x :10 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 :00-:30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10 holding maximum wattage.

Post distances to comments.

''Heavy Back Squats 5-3-1'' (11.08.2010)

Warm-up Drills (11.08.2010)
Row 5 Minutes (Damper Setting 4-6)
''Burgener Drill''
2 Rounds of
10 x Burpees
10 x Med Ball Cleans
-Samson Stretch
-Cobra Stretch
-Shoulder Opening Drill (wall)
-Groiners

''Heavy Back Squats 5-3-1''(11.08.2010)
Work through the warm-up sets as prescribed by percentages before moving through progressively heavier loads of 5-3-1 reps. On your final set attempt a new single repetition maximum.

3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
5 x
3 x
1 x

Post loads to comments.

''Cindy'' (11.08.2010)
Complete as many rounds as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Feeling Frisky and you got 15+ Rounds on this benchmark WOD last time? Wear 20lb body armor. Manchester.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (11.08.2010)
''5-30 Sec Intervals''
Swim, Bike, Run, or Row (C2)
3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off

Post distances to comments.

''The Walking Dead'' (11.05.2010)

Goodluck to all our Manchester Half and Full Marathon aspiring athletes this weekend. Get Some.

Warm-up Drills (11.05.2010)
Run 800m
2 Rounds of
''Burgener Drill''
2 Rounds of
10 x Toes-2-Bar
10 x Air Squats
10 x Push-ups
-Sumo Squats
-Cobra Stretch
-Shoulder Dislocates
-Scorpion Stretch

''The Walking Dead'' (11.05.2010)
5 Rounds for time of
100 ft x Walking Lunges
9 x Squat Snatch (50%1RM)
12 x Box Jumps (24'')
15 x Clapping Push-ups

Post times to comments.

Skill Development (11.05.2010)
5-3-1 reps each at your own pace of
Handstand Push-ups
Pistol (L)
Pistol (R)

Mobility WOD

CrossFit Endurance WOD (11.05.2010)
''Tempo Hill Climb 80-85%/RPE 15-17''
Swim: 20 min, add T-shirt for drag.
Bike: 30 min Hill Climb, 4-8% ave Grade.
Run: 25 min Hill Climb, 4-8% ave Grade.
C2: 20 min, Damper between 6-8, Hold WATTS @ 50-120 above body weight.

Post distances to comments.

''Twisted Steel USAFWOD'' (11.04.2010)

Warm-up Drills (11.04.2010)
Row 4 minutes
9 Fundamentals x 7 reps each (PVC)
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-ITB Stretch

''Twisted Steel USAFWOD'' (11.04.2010)
Complete the following for time
21 x Thrusters (95/65)
21 x Sumo Deadlift High-Pulls (95/65)
21 x Push Jerks (95/65)
21 x Overhead Squats (95/65)
21 x Front Squats (95/65)

Notes: Every minute on the minute execute 5 x Pull-ups.

Post times to comments.

Skill Development (11.04.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit (paralettes)
:15 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (11.04.2010)

''Elizabeth'' (11.03.2010)

Warm-up Drills (11.03.2010)
Run 800m
2 Rounds of
9 x Medicine Ball Cleans
9 x Burpees
''Burgener Drill''
-Hip Mobility Complex
-Samson Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Elizabeth'' (11.03.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips

Post times to comments.

Skill Development (11.03.2010)
Accumulate in as few sets as possible
1 minute of Hollow Rocks
1 minute of Handstand Hold (wall)
or
Walk 60 feet on hands

3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (11.03.2010)
''Interval Repeats''
Swim: 2×6 min + 1x2min, Rest 1:30 min between intervals
Bike: 2x20min + 1x5min, Flat Road, Rest 5 min between intervals
Run: 2x12min + 1x4min, Flat Road, Rest 2:30 min between intervals
C2: 2x8min + 1x3min, Rest 1:30 min between intervals

Post distances to comments.

''Max Effort Deadlift Singles'' (11.02.2010)

Warm-up Drills (11.02.2010)
Row 4 minutes (Damper 4-6)
Dot Drill (for time)
2 Rounds of
''Burgener Drill''
-Cobra Stretch
-Sumo Squats
-Scorpion Stretch
-Inchworms

''Max Effort Deadlift Singles'' (11.02.2010)
Warm-up according to the following percentages (use previous 1RM) before proceeding to find a new single repetition maximum Deadlift. Athletes get only three attempts to lift a new personal record. Successful attempts must move through the entire range of motion, beginning on the deck and moving through full extension before returning to the deck under control.

Deadlift Progressions:
3 x 50% (warm-up)
2 x 60% (warm-up)
2 x 70% (warm-up)
1 x 80% (warm-up)
1 x 90%
1 x Attempt 1
1 x Attempt 2
1 x Attempt 3

Post loads to comments.

''Picking Scabs'' (11.02.2010)
Complete for time
21 x Double-unders
21 x Wallball (20/14lbs)
21 x KB Swings (32/24kg)
21 x Double-unders
18 x Wallball (20/14lbs)
18 x KB Swings (32/24kg)
21 x Double-unders
15 x Wallball (20/14lbs)
15 x KB Swings (32/24kg)
21 x Double-unders
12 x Wallball (20/14lbs)
12 x KB Swings (32/24kg)
21 x Double-unders
9 x Wallball (20/14lbs)
9 x KB Swings (32/24kg)
21 x Double-unders
6 x Wallball (20/14lbs)
6 x KB Swings (32/24kg)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.02.2010)
Swim, Bike, Run, or Row (C2)
3 Rounds of
3 minutes on x 3 minutes Rest

Notes: Swim and Run hold best pace possible for each interval, Bike and Row hold highest wattage possible.

Post times, pace, and wattages to comments.

''Heavy Press 5-5-5'' (11.01.2010)

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people.
Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece.
The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."
--"Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
CrossFit.com Archives

Warm-up Drills (11.01.2010)
Run 800m
''Burgener Drill"
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Abmat Sit-ups
12 x Air Squats
-Shoulder Opening Drill (wall)
-Samson Stretch
-ITB Stretch
-Groiners

''Heavy Press 5-5-5'' (11.01.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Press 5-5-5

Work through three progressively heavier sets of Strict Presses for 5 reps each, attempting a personal rep record if possible.

Post loads to comments.

''Winter Is Coming'' (11.01.2010)
3 Rounds for time of
Run 400m
15 x Pull-ups
25 x GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (11.01.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

Post distances to comments.

''Halloween Team WOD'' (10.29.2010)

Today we will be running our Halloween Team WOD heats from 6-8pm only.

What better way to celebrate being part of such a great community than to toil away and suffer together?
Athlete's can come in full regalia or bring a change of clothes, we will put the teams together at 6pm during the warm-ups to keep things balanced and fair based on skill sets and experience... it will be epic.

Festivities commence once the crucible has been endured.
The WOD will not be released until the doors open.

Abandon all hope ye who enter, and Happy Halloween.

''Faith'' (10.28.2010)

Congratulations to Rick and his family on their new born little daughter, Faith.

Enjoy the WOD today in her name.

Warm-up Drills (10.28.2010)
Row 750m
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Sumo Squats
-Inch Worms
-Scorpion Stretch

''Heavy Back Squats 5-5-5'' (10.28.2010)
Warm-up Sets (% of 1RM)
3 x 50%1RM
3 x 60%1RM
3 x 70%1RM

Back Squats 5-5-5

Work through three progressively heavier sets of Back Squats for 5 reps each, attempting a personal rep record if possible.

Post loads to comments.

''Faith'' (10.28.2010)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Mobility WOD

CrossFit Endurance WOD (10.28.2010)
''3 x Distance Intervals''
Swim: 3 x 350y/m, 2 min Recoveries
Bike: 3 x 5km, 2 min Recoveries
Run: 3 x 1km, 2 min Recoveries
C2: 2 x 1200m, 2 min Recoveries

Notes: Hold the best pace possible over each distance interval.

Post times to comments.

''Warrior's Cove Chipper II'' (10.27.2010)

Warm-up Drills (10.27.2010)
Run 1200m
Dot Drill (for time)
3 Rounds of
''Burgener Drill'' (PVC)
-Scorpion Stretch
-ITB Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Warrior's Cove Chipper II'' (10.27.2010)
Complete the following for time
100 x Double-unders
100 x Mountain Climbers
15 x Clapping Push-ups
15 x Pull-ups
25 x V-ups
25 X Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps (20'')
20 x Walking Lunges (alt. legs)
10 x Pull-ups
10 x HSPU's
20 x Toes-2-Bar
10 x Burpees
20 x Med Ball Cleans (20/14lbs)
15 x Pull-ups
15 x Hindu Push-ups
20 x Lateral Lunges (alt. legs)
50 x KB Swings (16kg)

Post times to comments.

Skill Development (10.27.2010)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.27.2010)
''Time Trial''
Cover as much distance as possible.
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Post distances to comments.

''Heavy Snatch Singles % Ladder''(10.26.2010)

Warm-up Drills (10.26.2010)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans
7 x Burpees
''Burgener Drill'' (PVC)
-Shoulder Dislocates
-Hip Mobility Complex
-Cobra Stretch
-Inchworms

''Heavy Snatch Singles % Ladder'' (10.26.2010)
After warming up work through the following sets of percentage based single repetitions for the Snatch.

These should be Squat Snatches where proficiency allows.
1 x 75%
1 x 75%
1 x 80%
1 x 80%
1 x 85%
1 x 85%
1 x 90%

Post loads to comments.

''Kill Joy'' (10.26.2010)
Run 400m
20-15-10-5 reps each of
Ring Push-ups
Box Jumps (20/24'')
Run 400m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.26.2010)
''Mack's :20 x :10''
Complete the distance for your sport in as few intervals of (:20 on x :10 rest) as possible.
Swim: 800m
Bike: 5mi
Run: 2mi
C2: 3km

Post number of rounds needed to complete the distance to comments.

''Frabata Intervals'' (10.25.2010)

Warm-up Drills (10.25.2010)
Row 750m (Damper Setting 1-2)
''Burgener Drill"
9-7-5 reps each of
Pull-ups
Push-ups
Abmat Sit-ups
Air Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-Sumo Squats
-ITB Stretch

''Frabata Intervals'' (10.08.2010)
Complete 6 Rounds of the following interval circuit. Execute as many repetitions as possible for each :20 second work interval.
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Thrusters (95/65lbs)
:10 x Rest
:20 x Pull-ups
:10 x Rest
:20 x Pull-ups
:10 x Rest

Post lowest numbers scored for each movement to comments.

''Temper Tantrum II'' (10.25.2010)
21-15-9 reps for time of
Sledgehammer Strikes (L)
Sledgehammer Strikes (R)
KB Swings (24/16kg)

Post times and hammer weight to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.25.2010)

''Hammer-Drill'' (10.22.2010)

Warm-up Drills (10.22.2010)
Run 400m
''Burgener Drill'' (45lbs/PVC)
2 Rounds of
10 x Push-ups
10 x Abmat Sit-ups
5 x Deadhang Scapula Retractions
-Scorpion Stretch
-Sumo-Squats
-Shoulder Dislocates (PVC)

''Hammer-Drill''(10.22.2010)
4 Rounds for time of
100ft x DB Overhead Walking Lunges
Three sets of
3 x Deadlift (60-70%)
9 x Clapping Push-ups

Notes: Hold one Dumbbell overhead during the walking lunges; this movement is challenging and weights should be chosen wisely. After completing the 100ft of lunges each round storm through the Deadlift/Clapping Push-ups couplet three times before moving on.

Post times to comments.

Skill Development (10.22.2010)
7 Rounds at your own pace of
:10 x L-sit/V-sit Hold
10 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.22.2010)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

Post times to comments.

''Heavy Push Press'' (10.21.2010)

Warm-up Drills (10.19.2010)
Run 800m
9 Fundamentals x 7 reps each
Dot Drill (for time)
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Cobra Stretch

''Heavy Push Press'' (10.21.2010)
Warm up as needed and then proceed into heavy sets of Push Press for 5-5-3-3-3 with your last set being an attempt at a three repetition maximum.

Post loads to comments.

''Yehaf's AMRAP'' (10.21.2010)
Complete as many rounds as possible in 15:00 of
6 x Burpee Jumping Pull-ups
12 x Ring Rows
15 x Sumo Deadlift High-Pull (95/65lbs)

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.19.2010)
Swim, Bike, Run, or Row (C2)
8 Rounds of (2 min x 1 min Rest)

Post distances to comments.

''Boston Tea Party'' (10.20.2010)

Warm-up Drills (10.20.2010)
800m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Push-ups
Walking Lunges, alternating legs

''Boston Tea Party'' (10.20.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post time to comments.

CrossFit Endurance WOD (10.20.2010)
''Heavy Tosh''
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
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.

''Back Squat 3-3-3-3-3 & Valhalla Returns'' (10.19.2019)

Warm-up Drills (10.19.2010)

Run 800m

3 Rounds of the (45lbs)

''Burgener Drill''

3 Rounds of the (45lbs)

Snatch (3-pos)

Dot Drill (for time)

-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Back Squat 3-3-3-3-3 (10.19.2010)
Back Squat 3-3-3-3-3

Work through five progressively heavier sets of Back Squat Triples, resting as needed between efforts.

Warm-up Sets (% based on previous 1RM data)

5 x 40%1RM
5 x 50%1RM
3 x 60%1RM

3 x 70%1RM

Post loads to comments.

''Valhalla Returns'' (10.19.2010)
4 Rounds of

500m Row / Max Rounds of
7 x Squat Snatch (95/65lbs)
7 x Ring Dips (20/10lbs)

Each work period has a 5 minute running clock.
Row until 500m has been completed, using any remaining time to execute as many rounds as possible of the Squat Snatch and Ring Dips couplet described below.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.

Notes: Wear body armour or a weight vest (20/10lbs). Manchester.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (10.19.2010)

''Red Dawn'' (10.18.2010)

Warm-up Drills (10.18.2010)
Row 1000m (See Notes)
3 Rounds of
12 x Push-ups
12 x Air Squats
9 x Deadhang Pull-ups (Supinated)
-Samson Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms

Notes: For the Rowing portion of the Warm-up Drills use a damper setting of 1. Rowing with the damper setting this low will make each pull feel like it provides far less resistance (Remember to take note of how much wattage you are producing during the first 20 pulls or so).

Athletes attempting to compensate for the likely degradation of pace/time will usually begin increasing their number of strokes per minute. Raising the number of strokes per minute will NOT yield a better performance, emphasizing the following will:

While remaining focused on ideal/proper Rowing mechanics attempt to dramatically slow the speed of each stroke's ''recovery'' phase (return towards the flywheel).

The drive and recovery speeds should be as consistent as possible from stroke to stroke. Maintaining this consistency is as simple as applying the following points of performance. The chain should remain taught during the entire pull and recovery; slack in the line, slapping, and other irregular motion should be interpreted as too much speed on the return.

Hint: Keep the following thought on a repeating loop in your brain during the warm-up, ''About 1 second on the way out and 2 seconds on the way back in''.

''Red Dawn'' (10.18.2010)
Complete the following for time
12 x Tire Flips
6 x Clean and Jerk (135/95lbs)
Run 400m
9 x Tire Flips
9 x Clean and Jerk (135/95lbs)
Run 400m
6 x Tire Flips
12 x Clean and Jerk (135/95lbs)

Post times to comments.

Skill Development (10.18.2010)
3 Rounds at your own pace of
10 x KB L2R Cross Chops (24/16kg)
10 x KB R2L Cross Chops (24/16kg)
25 x Abmat Sit-ups (Anchored)

Mobility WOD

CrossFit Endurance WOD (10.18.2010)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.

''Weighted Pull-ups 3-3-3-3-3 & Kalsu'' (10.15.2010)

Warm-up Drills (10.15.2010)
Row 750m
21-15-9 reps each of
Jumping Pull-ups
Thrusters (PVC)
-Hip Mobility Complex
-Cobra Stretch
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-ups 3-3-3-3-3'' (10.15.2010)
Work up to a heavy three rep record for Weighted Pull-ups. Each rep must move through the standard full range of motion. There is no coming off the bar during each set of three repetitions.

Post loads to comments.

''Kalsu'' (10.15.2010)
Complete the following for time
100 x Thrusters (65%1RM)

Notes: Every minute on the minute execute 5 x Burpees. Use your single repetition maximum Press record to calculate the load used.

Post times to comments.

Skill Development (10.15.2010)
Complete the following at your own pace
50 x Abwheel/Barbell Roll-outs

Mobility WOD

CrossFit Endurance WOD (10.15.2010)
''2 x Time Interval Repeats''
Swim: 2 x 8 min, rest 2 min between intervals
Bike: 2 x 15 min, rest 2 min between intervals
Run: 2 x 12 min, rest 2 min between intervals
C2: 2 x 8 min, rest 2 min between intervals

Post distances to comments.

''Juggernaut'' (10.14.2010)

Warm-up Drills (10.14.2010)
Row 750m
3 Rounds of
''Burgener Drill''
3 x Overhead Squats
3 x Squat Snatch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Sumo-Squats
-Shoulder Opening Drill (wall)

''Juggernaut'' (10.14.2010)
3 Rounds for time of
Run 400m
10 x Deadlift (75%1RM)
25 x GHD Sit-ups

Post times to comments.

Skill Development (10.14.2010)
Rest for tomorrow

Mobility WOD

CrossFit Endurance WOD (10.14.2010)
''Time Trial''
Swim: 20 minutes
Bike: 60 minutes
Run: 60 minutes
C2: 20 minutes

Post distances to comments.

''Edward 50-Hands'' (10.13.2010)

Warm-up Drills (10.13.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Dot Drill (for time)
-Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Edward 50-Hands'' (10.13.2010)
4 Rounds for time of
Row 350m
12 x Dumbbell Burpees (50/35lbs)
21 x Dumbbell Push Press (50/35lbs)

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Post rounds completed to comments.

Skill Development (10.13.2010)
3 Rounds at your own pace of
18 x GHD Sit-ups
18 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance Rest Day (10.13.2010)

''Heavy Snatch 65-85%'' (10.12.2010)

Warm-up Drills (10.12.2010)
Run 800m
3 Rounds of
''Burgener Drill'' (PVC/45lbs)
-Hip Mobility Complex
-Shoulder Dislocates
-Scorpion Stretch
-Inchworms

''Heavy Snatch 65-85%'' (10.12.2010)
After completing warm-up sets as needed work up to 85% of your single repetition maximum.
All reps today should be Squat Snatches where proficiency allows.

Below is a guideline for working through percentages on sets and reps approaching your 85%.


3 x 65%
2 x 70%
1 x 75%
1 X 80%
1 x 85%

Post loads to comments.

''The Stumps'' (10.12.2010)
Complete as many rounds as possible in 12 minutes of:
5 x Front squat (155/115lbs)
10 x C2B Pull-ups
20 x Double-unders

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (10.12.2010)
''20 Minute AMRAP x Repeats''
Swim: 50m, Rest 30 sec
Bike: 1/4mile, Rest 30sec
Run: 200m, Rest 30 sec
C2: 200m, Rest 30 sec

Notes: Complete as many rounds as possible in the 20 minutes, rest time is included.

Post rounds completed to comments.

Holiday Hours

Holiday Hours

CrossFit New Hampshire will be closed Saturday and Monday for the Holiday Weekend.

Tuesday we return to our normal training schedule and the first class of the next On-Ramp Program will be Wednesday.

Rest and Recover, see everyone Tuesday.

''Over-Under 55's'' (10.08.2010)

Warm-up Drills (10.08.2010)
Run 800m
2 Rounds of
7 x Push-ups (CFGS)
7 x Medball Cleans
Dot Drill
2 Rounds of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch (Lateral)

''Over-Under 55's'' (10.08.2010)
Complete for time
10 x Snatch (65%1RM)
1 x Ring Dips
9 x Snatch (65%1RM)
2 x Ring Dips
8 x Snatch (65%1RM)
3 x Ring Dips
7 x Snatch (65%1RM)
4 x Ring Dips
6 x Snatch (65%1RM)
5 x Ring Dips
5 x Snatch (65%1RM)
6 x Ring Dips
4 x Snatch (65%1RM)
7 x Ring Dips
3 x Snatch (65%1RM)
8 x Ring Dips
2 x Snatch (65%1RM)
9 x Ring Dips
1 x Snatch (65%1RM)
10 x Ring Dips

Post times to comments.

Skill Development (10.08.2010)
5 Rounds of
Row Max Wattage in 10 Pulls or less
Rest :30

Post each rounds score to comments.

Mobility WOD

CrossFit Endurance WOD (10.08.2010)
Swim, Bike, Run, or Row (C2)
4 Rounds of
5 min on x 3 min rest

Post distances to comments.

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)

Warm-up Drills (10.07.2010)
Row 750m
9 Fundamentals x 7 reps each (45lbs)
''Burgener Drill'' (PVC)
-Samson Stretch
-Scorpion Stretch
-ITB Stretch
-Lateral Lunges

''Push Jerk/Split Jerk 3-3-1-1-1'' (10.07.2010)
Warm up as needed and then proceed into heavy sets of Push Jerk/Split Jerk for 3-3-1-1-1 with your last set being an attempt at a single repetition maximum.

Post loads to comments.

''Bells and Whistles'' (10.07.2010)
Run 1 mile
50-35-20 reps each of
Knees-2-Elbows
KB Swings (32/24kg)

Mobility WOD

CrossFit Endurance WOD (10.07.2010)
''12x1min''
Swim, Bike, Run, or Row (C2)
12 Rounds of
1 minute on x :30 rest

Post distances to comments.

''Vertigo'' (10.06.2010)

Warm-up Drills (10.06.2010)
Run 800m
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
''Burgener Drill''
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Scorpion Stretch

''Vertigo'' (10.06.2010)
Four rounds for time of
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24/20'')
20 x Pull-ups

Notes: Use bumper plates for the Overhead Walking Lunges.

Post times to comments.

Skill Development (10.06.2010)
4 rounds at your own pace of
:20 x L-sit/V-sit
:30 x Ring Support

Mobility WOD

CrossFit Endurance Rest Day (10.06.2010)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)

Warm-up Drills (10.05.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups (CFGS)
12 x Abmat Sit-ups
15 x Air Squats
Dot Drill (for time)
-Hip Mobility Complex
-Cobra Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Heavy Cleans 3-3-3-3-3'' (10.05.2010)
Work up to a heavy Clean triple.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Dante's Inferno'' (10.05.2010)
Complete as many rounds as possible in 15:00 of
Max Reps x Wallball (20/14lbs)
25 x Double-unders

Notes: Each attempt for reps of Wallball must be an unbroken set. As soon as the set ends the athlete must execute 25 x Double-unders before earning another attempt at as many reps unbroken as possible.

Post rounds completed and lowest # set of Wallball to comments.

Mobility WOD

CrossFit Endurance WOD (10.05.2010)
''Time Trial''
Swim: 600m
Bike: 8mi
Run: 2.5mi
C2: 2km

Post times to comments.

''Back Squat 5-5-5'' (10.04.2010)

Warm-up Drills (10.04.2010)
Run 800m
15 x Burpees
15 x Medicine Ball Cleans
2 Rounds of
''Burgener Drill''
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Back Squat 5-5-5'' (10.04.2010)
Work up to a heavy 5 rep set of low bar Back Squats, working to develop technique before focusing on loads lifted.

Your 1-rep max or 3 rep record data can be used to project what loads should be used as you progress through your attempts.

Warm-ups: 3 sets of 3-5 reps, progressing through a range of loads that represent roughtly 40-65% of 1RM.

Post loads to comments.

''Channel Crossings'' (10.04.2010)
For time
Row 500m
21 x Pull-ups
21 x Handstand Push-ups
15 x Pull-ups
15 x Handstand Push-ups
9 x Pull-ups
9 x Handstand Push-ups
Row 500m

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (10.04.2010)
''3x1:1''
Swim, Bike, Run, or Row (C2)
3 Rounds of
3:00 on x 3:00 rest

Post distances to comments.