“wednesday 9.25.13”IMG 2380

Warm-up:

          20 burpees

Skill:

           f.g ring row/ face pulls

Strength:

        l-sit: 5xME

        false grip ring row: 4x12

        face pulls:4x12

WOD:

         4x 400m run every 4 min  

Read more: wednesday 9.25.13
 

“tuesday 9.24.13”IMG 2361

Warm-up:

          8 dl (w/bar)/8 squats (w/bar)/tuck jumps x4

Skill:

           DL

 WOD:

        21-18-15-12-9-6-3

        wallball

        deadlift

        box jump

Movement Details - Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details - Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

 

Read more: tuesday 9.24.13
 

“Big win at the Reebok Nor'easter Fundraiser (scaled)1231632 10201932577133388_364699421_n

Hatch Squat Cycle starts this week. Read about it in the comments.

Open program document here 

Warm-up:

          12 rev band fly + 8 YTIx3

Skill:

           ttb

Strength:

        12 otm

        odd: 5 strict pull-ups

        even: 10 push-ups

WOD:

        4 rounds

        3 wall walks

        10 TTB

        8 burpees (onto plate)

Read more: monday 9.23.13
 

“friday 9.20.13”


Must read, everyone!

Rhabdomyolysis Revisited
By Dr. Will Wright June 2011
Dr. Will Wright explains “rhabdo” and what you can do to prevent it.

http://library.crossfit.com/free/pdf/CFJ_Wright_Rhabdo.pdf


Warm-up:

          5 burpees/ 10 supermans/ 10 v-ups x3

Skill:

           double unders/ DL

Strength:

        otm 10

        odd: 30 double unders

        even: ME L-Sit

WOD:

         5 rounds

         8 dl (225/155)

         8 c2b pull-ups

         (fast sprint should be unbroken)

Read more: friday 9.20.13
 

“thursday 9.19.13”

Upcoming Compititions:


We need to team to compete this weekend who wants in?


The Reebok Nor’easter
The Reebok Nor’easter is a friendly and relaxed competition for teams throughout New England Sept. 21, 2013 in Rye, NH
Description
Held on Saturday, September 21st the Reebok Nor’easter is a friendly, relaxed (yet competitive!) throw down for teams throughout New England. Our mission is to raise funds for the Cystic Fibrosis Foundation and to help find a cure for Cystic Fibrosis.

2013 is the 3rd annual Nor’easter and will be the best yet! It’ll be held on Saturday, September 21st in Rye, NH at the spacious and picturesque Rye Harbor State Park (aka "Ragged Neck”) with ample parking, cooking and bathroom facilities, and more!

-This is a team competition. Teams consist of 6 people - 3 Men and 3 Women


CrossFit Lando "Battle of the Sexes Competition"


Individual event

october 12, 2013

Register Here:https://crossfit-lando.theboxhq.com/events/battle-of-the-sexes-october-2013


Lumber Jack 20

@ CrossFit Portsmouth Oct 19,2013 (8am-1pm)

 sign-up asap: cfplumberjack20-efb.evenbrite.com


CrossFit Wicked

Wicked Fit WOD Fest

November 2,2013


Warm-up:

          coaches choice

Skill:

           front squat/ db snatch

Strength:

        front squat:4rm 

WOD:

         3 rounds (3min on 1min off)

         Run 

         15 box jumps (30/24)

         db snatch (heavy)

Read more: thursday 9.19.13
 

“wednesday 9.18.13”IMG 5642

Warm-up:

          dynamic

WOD:

  

WOD 2- The LuRong Living Original Remix

      

12 Min Time Cap:

  • 100 Burpees 
  • 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.


Movement Details - Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees
Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

Movement Details - Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press


Strength:

bench press: 4x8

kb row: 4x8

Read more: wednesday 9.18.13
 

“tuesday 9.16.13”

IMG 6239

Warm-up:

          squat mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster: 1rm 

WOD:

         3 amrap

         squat clean thruster @ 70%

Read more: tuesday 9.16.13
 

“The Filthy Fifty”

IMG 1948

So proud of all the CFrte1 athletes that competed this weekend (Homebase, Cynergy and North East Championships).

Coach Chris was able to gut out a couple rounds in the final even though he couldn't bend his arms do to spasms/cramping in his arms.

Warm-up:

          coaches choice 

Skill:

           knees to elbows/ plate good morning/ jumping pull-ups (wrist to bar, not mid forarm)

 

WOD:

         For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders 

Read more: monday 9.16.13
 

“Friday the 13th”

 

This video is nuts didnt believe in ghosts until I watch this closely! Need to pay attention.

Warm-up:

          mobility + dynamic

Skill:

           pistol

Strength:

        back squat: 1rm

WOD:

         3 rounds

         20 hspu

         20 pistols

Read more: friday 9.13.13
 

“thursday 9.12.13”

247795 260672337410346_307574996_n

















Warm-up:

          mobility

Skill:

           snatch

Strength:

        snatch: work to a heavy 1

WOD:

         3 amrap

         75% of your 1rm

Read more: thursday 9.12.13
 

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