''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.

''Deadlift 5-5-5+ and No Rest For The Wicked'' (02.28.2011)

Warm-up Drills (02.28.2011)
Row 3 Minutes
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch

''Deadlift 5-5-5+'' (02.28.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''No Rest For The Wicked'' (02.28.2011)
Complete as many rounds as possible in 15:00 of
4 x Deadhang Pull-ups
8 x Push-ups
12 x Air Squats
Number of Rounds x Thrusters (135/95lbs)

Notes: Round 1 has one Thruster, Round 2 has two Thrusters, continue as long as you can before time expires.

Mobility WOD

CrossFit Endurance WOD (02.28.2011)
''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

''Turkish Get-up Challenge'' (02.26.2011)

This week we finally got to see Mr. Daly thrash within our halls once again. Get Some, Jake.

''Turkish Get-up Challenge'' (02.26.2011)
Turkish Get-up with the heaviest load possible. For a score to count it must be done on both sides. Once the one rep record has been set take 75% of that and execute as many Turkish Get-ups as possible against a 5:00 running clock.

Post loads and reps to comments.

''Heavy Cleans and Kaiser Soza'' (02.25.2011)

Warm-up Drills (02.25.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
15 x Abwheel Roll-outs
-Samson Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
-Wrist Circles


''Heavy Cleans'' (02.25.2011)
Clean 2-2-2-2-1-1-1
60%x2x2
70%x2x2
80%x1x3

Notes:1-Rep Maximum/Percentage Calculator

''Kaiser Soza'' (02.25.2011)
For time
Complete in as few sets as possible:
30 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
KB Swings (32/24kg)
L-sit Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.25.2011)

''Scurvy and Fragglerok'' (02.24.2011)

Warm-up Drills (02.24.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch


''Scurvy'' (02.24.2011)
Complete for time, partitioning distances/reps as needed.
Row 1500m
50 x Ring Push-ups
50 x Wallball Shots
100 x Walking Overhead Lunges (45/25lbs)

Notes: Choose your own adventure with the set/rep scheme best suited for your ideal performance in accomplishing the workload for time. It'll hurt regardless, don't fret.

Post times and set/rep schemes to comments.

''Fragglerok'' (02.24.2011)
Complete the following at your own pace
20 x Turkish Get-ups
20 x Hollow Rocks
Accumulate 1:00 x Handstand Hold
or
Accumulate 60ft x Handstand Walk

Mobility WOD

CrossFit Endurance WOD (02.24.2011)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

''Back Squat 5-5-5+ and Anvil'' (02.23.2011)

Warm-up Drills (02.23.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch

''Back Squat 5-5-5+'' (02.23.2011)
Work through the following sets of Back Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''Anvil'' (02.23.2011)
Complete for time
50 x Double-unders
Dumbbell Bear Complex
40 x Double-unders
Dumbbell Bear Complex
30 x Double-unders
Dumbbell Bear Complex
20 x Double-unders
Dumbbell Bear Complex
10 x Double-unders
Dumbbell Bear Complex

Notes: Each Dumbbell Bear Complex includes 7 reps of the following movements: Burpee Dumbbell Pick-ups, Dumbbell Hang Power Cleans, Dumbbell Front Squats, Dumbbell Push Press. Choose Dumbbell loads based on the amount of discontent in your heart. Sling Steel, Beasts.

Mobility WOD

CrossFit Endurance WOD (02.23.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)

Hold maximal distance possible on each of the 5 minute efforts.

Post distances to comments.

''C.G. Bench Press 5-5-5+'' (02.22.2011)

''It's like we're giving them Stockholme Syndrome.''
--Observer comment made during class #1 of the four week CFNH On-Ramp Program.

Warm-up Drills (02.22.2011)
Speed Rope Drills x 2:00
Dot Drill (for time)
''Burgener Drill'' (3Rnds/PVC)
Speed Rope Drills x 1:00
10 x Chin-ups
10 x Hindu Push-ups
10 x Walking Lunges (alt.legs)
-Sumo Squats
-Groiners
-Inchworm/Cobra Stretch
-Shoulder Dislocates (PVC)

''Close Grip Bench Press 5-5-5+'' (02.22.2011)
Work through the following sets of Close Grip Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

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

Notes:1-Rep Maximum/Percentage Calculator

''Pause For Dramatic Effect'' (02.22.2011)
3 Rounds, individually executed for time. Rest 1:00 between efforts.
Row 30kcal
20 x Burpees
30 x GHD Sit-ups

Notes: Each Round is individually timed. There is a 1:00 rest between each effort.

Post times per round to comments.

Mobility WOD

CrossFit Endurance WOD (02.22.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

''M.E. Deadlift and Fran'' (02.21.2011)

Warm-up Drills (02.21.2011)
Row 750m
''Burgener Drill'' (PVC/3Rnds)
5 x L-sit Pull-ups
5 x Push-ups (CFSG)
10 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-ITB Stretch
-Scorpion Stretch

''M.E. Deadlift'' (02.21.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.


5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Deadlift 1-1-1-1-1

Post loads to comments.

Notes:1-Rep Maximum/Percentage Calculator

''Fran'' (02.21.2011)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.21.2011)

''Max Effort/Technique Training'' (02.19.2011)

''CrossFit: Oxygen's a Crutch.'' --Words on the second version of the t-shirt. Orders will be in Monday.

Saturday's primary focus will be establishing any single repetition maximum records for athletes that missed this past weeks heavy barbell movements.
Athletes that know they need some mechanical refinement in their barbell movements should also use this day to work on proficiency (Loads should remain under 60%). Repetition builds character.

''Kelly'' (02.18.2011)

''CrossFit.
It's all in the hips.''
--The words on the back of our new shirts.


Warm-up Drills (02.18.2011)
Speed Rope Drills x 3:00
''Burgener Drill'' (3rnds/PVC)
Dot Drill (for time)
2 Rounds of
10 x Burpees
10 x Jumping Pull-ups
10 x Abmat Sit-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-ITB Stretch

''Kelly'' (02.18.2011)
5 Rounds for time of
Run 400m
30 x Box Jumps (24/20'')
30 x Wallball (20/14lbs)

Skill Development (02.18.2011)
21-15-9 reps each (at your own pace)
Hip and Back Extensions
Hollow Rocks
Ring Support (seconds of hold)

Mobility WOD

CrossFit Endurance WOD (02.18.2011)
‘’10xIntervals,1:5’’
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

''M.E. Clean 1-1-1-1-1 and K-Cup'' (02.17.2011)

Warm-up Drills (02.17.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadlifts (45lbs)
5 x Hang Cleans (45lbs)
5 x Front Squats (45lbs)
5 x Push Press (45lbs)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Groiners
-Scorpion Stretch

''M.E. Clean 1-1-1-1-1'' (02.17.2011)
Clean 1-1-1-1-1

Notes: Work up to a heavy/PR single rep Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position.
1-Rep Maximum/Percentage Calculator

''K-Cup'' (02.17.2011)
Complete the following for time
In as few sets as possible:
35 x L-sit Pull-ups
Five Rounds of:
7 x KB Swings (32/24kg)
12 x Push-ups
In as few sets as possible:
50 x Knees-2-Elbows

Notes: Complete the L-sit Pull-ups in as few sets as possible before storming through 5 Rounds of the KB Swing/Push-up Couplet. Finish with the final 50 rep set of Knees-2-Elbows in as few sets as possible.

Post times and # of sets to comments.

Mobility WOD

CrossFit Endurance WOD (02.17.2011)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''M.E.Back Squat and Marauder Nicole'' (02.16.2011)

Reminder: The next On-Ramp Class starts Monday, Feb 21st. It will be glorious...

Warm-up Drills (02.16.2011)
Row 500m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abmat Sit-ups
-Groiners
-Inchworm/Cobra Stretch
-ITB Stretch
-Shoulder Opening Drill (wall)

''M.E.Back Squat'' (02.16.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1

Post loads to comments.

Notes: If you are looking for some guidance on where to start when working up to your heavy single rep attempts a great place to start would be the percentage calculator linked here. Input the weight and reps from your final Back Squat 1+ set (from 12.07.2011) and see what gets projected for you.
1-Rep Maximum/Percentage Calculator

''Marauder Nicole'' (02.16.2011)
Complete as many rounds as possible in 15:00 of
Run 200m
Max Reps x Weighted Pull-ups

Notes: All sets of Pull-ups are Deadhang Pull-ups. Scale as needed.

Post reps per round and loads comments.

Mobility WOD

CrossFit Endurance WOD (02.16.2011)
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

''Conquest and Little Orphan Annie'' (02.15.2011)

Warm-up Drills (02.15.2011)
Speed Rope Drills x 2:00
''Burgener Drill'' (3 Rounds-PVC)
3 Rounds of
5 x Deadhang Pull-ups (supinated grip)
5 x Push-ups
5 x Medball Cleans
10 x Abwheel Roll-outs
-Samson Stretch
-Shoulder/Chest Bar Stretch
-Sumo Squats
-ITB Stretch

''Conquest'' (02.15.2011)
Complete for time
Row 1000m
21-18-15-12-9-6 reps of
Slamball/Sledgehammer Strikes
Ring Dips

Post times to comments.

''Little Orphan Annie'' (02.15.2011)
30-25-20-15-10-5 reps for time of
Double-unders
GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.15.2011)

''M.E. Close Grip Bench Press and Snip-Snip'' (02.14.2011)

''Welcome to the house of pain.''
--Mr. Genoa Salami

Warm-up Drills (02.14.2011)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
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

''M.E. Close Grip Bench Press'' (02.14.2011)
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Close Grip Bench Press 1-1-1-1-1

Post loads to comments.

Notes: Place hands inside the 14'' knurling on the barbells for the Close Grip Bench Press. 1-Rep Maximum/Percentage Calculator

''Snip-Snip'' (02.14.2011)
Complete for time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post times/loads to comments.

Mobility WOD

CrossFit Endurance WOD (02.14.2011)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.

''Perdition: The Deadlift Challenge'' (02.12.2011)

''What a shame it is for a man (woman) to grow old without seeing the beauty and strength of which [the] body is capable."
--Socrates 470-399bc

''Perdition: The Deadlift Challenge'' (02.12.2011)
Set up four barbells with progressively heavier loads, each one representing a gain of 30/20lbs upon it's predecessor.
Athletes will be given :30 seconds to lift each bar for it's prescribed number of repetitions (listed below). Once the heaviest load (Bar #4) has been successfully lifted the athlete will return to the start and begin climbing through the same series of weight/reps again. This repeating Deadlift ladder will continue until an athlete can no longer complete the workload within the time allotted.



Complete as many revolutions as possible of the following
:30 for 4 x Deadlift (255/185lbs)
:30 for 3 x Deadlift (285/205lbs)
:30 for 2 x Deadlift (315/225lbs)
:30 for 1 x Deadlift (345/245lbs)

Post sets/loads/reps completed to comments.