Workout Of The Day

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Previous WODs

Tuesday, November 1st WOD

laurah

Workout for Tue., 11/1:

Warm Up!

Strength –

Front Squat

(with pause)

Every :90 x 8

WOD –

3 RFT

25 t2b

10 front squats

Monday, October 31st WOD – Halloween!

crossfithalloween

Happy Halloween!

Join us for some spooky fun in your best costume!

Workout for Mon., 10/3:

Warm Up!

WOD –

“Humans vs. Zombies”

500m Row

40 Sit Ups

30 KBS

20 Lunges

10 Burpee Tuck Jumps

20 Lunges

30 KBS

40 Sit Ups

400m Run

Don’t Forget…It’s “Bring-A-Buddy” WOD Sunday at 9am!

bringabuddy

Do you have friends that have been wanting to try out CrossFit?

Have them join you for a WOD this Sunday, Oct. 30th at 9am!

This class will be for all fitness levels, from beginners who have never done CrossFit to those advanced athletes. Remember, “buddies” work out for free!

Friday, October 28th WOD

lyndseyfrontsquat

Workout for Fri., 10/28:

Warm Up!

WOD –

6 Rounds for Time

(building in weight by 20lbs/10lbs per round on barbell)

3 Ring MU

3 power clean

6 front squat

250m row

1 min rest

Thursday, October 27th WOD

backsquatsprep

Workout for Thu., 10/27:

Warm Up!

Strength –

Back Squat

5 reps @  70%

3 reps @ 80%

2 reps @85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95 +

WOD –

3-4 Rounds NFT

50ft HS walk

10 bent over rows

1:00 Chinese plank

Wednesday, October 26th WOD

hero-blake-marston

Special Warfare Operator 1st Class William Blake Marston, from Concord, NH, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team, and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

Workout for Wed., 10/26:

Warm Up!

WOD –

“Marston”

20 min AMRAP

1 Deadlift

10T2B

15 Bar Facing Burpees

Tuesday, October 25th WOD

chetkbtgus

Workout for Tue., 10/25:

Warm Up!

Strength –

8 mins. EMOM

building to heavy single strict press

rest 2 mins

Then max reps at 80%

rest 2 mins

Then max reps at 70%

WOD –

4 RFT

12 single arm OH KB lunge

24 KBS

12 box jumps

Monday, October 24th WOD – Erwin Family WOD

erwinfamily

It’s time to rally around one of our own!

On the evening of October 6th, a 3-alarm fire ripped through the Erwin family home in New Durham, NH.  Family members were not home at the time, but they lost everything (including their animals) due to the severity of the fire.

Let’s help support someone who is there protecting us on a daily basis.  Lucinda is an active member of the Air Force, an amazing mom to 4 children and a fellow CFBF athlete! On Monday, we WOD for Lucinda and her family!

Also, if you would like to help support and make a donation, please click here.

Workout for Mon., 10/24:

Warm Up!

WOD –

ERWIN FAMILY WOD

Teams of 2

(Partners run together. Split all other reps as needed, one partner working at a time.)

400m run

15 Tire Flips

400m run

30 C&J

400m run

60 Burpee over Partner

400m run

120 sit ups

400m run

240 double unders

Friday, October 21st WOD

rachaelkb

Workout for Fri., 10/21:

Warm Up!

WOD –

1000m Row

75 KBS

50 Burpees

25 Clusters

Thursday, October 20th WOD

IMG_5155

Workout for Thu., 10/20:

Warm Up!

Strength –

Strict Press

8×2

WOD –

4 Rounds NFT

5 deficit hspus

5 bar mus

2 snatches