Workout Of The Day

Friday, July 20th WOD

Workout for Fri., 7/20:

Warm Up!

WOD –

(Three 4 min amraps)

4 min armap

18 ohs (115/85)

18 burpee over bbell

Max cal row

4 min amrap

15 ohs (135/95)

15 burpees over bbell

Max cal row

4 min amrap

12 ohs (155/105)

12 burpees over barbell

Max cal row

Previous WODs

Thursday, November 5th WOD

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Reminder – No 6:30pm class tonight.  

Workout for Thu., 11/5:

Warm Up –

Animal Crawl Medley

Barbell Strength –

Strict Press (From The Floor)

3-3-3-2-2-2

Super Set 1:1 Pull Ups

Gymnastics Skill –

Rope Climb

WOD –

18 Min AMRAP

400m Run

12 Push Press

1 Rope Climb

Wednesday, November 4th WOD

CFladies

Workout for Wed., 11/4:

Warm Up –

2 Rounds

10 Squats

30 sec russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Barbell Strength –

Back Squat

3-3-3-2-2-2

WOD –

AGILITY DAY!!!

Tuesday, November 3rd WOD

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Workout for Tue., 11/3:

Warm Up –

CrossFit Warm Up

3 Rounds

8-10 Pull Ups

8-10 Push Ups

8-10 Sit Ups

8-10 Arches

8-10 Air Squats

30s Samson Stretch/leg

Skill –

Tabata DU’s

WOD –

14 Min AMRAP

8 T2B

10 Box Jumps

20 DU’s

After Bash –

Barbell Calf Smash

Monday, November 2nd WOD

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Congratulations to both our CFBF teams for their outstanding job at the Fright Fest for 6 Team Competition at CF Nashua!!

*Reminder – orders and payment are due today 11/2 for SFH items.

Workout for Mon., 11/2:

Warm Up –

3 Rounds

10 KB DL

10 KBS

10 Goblet Squats

5 Burpees

Barbell Strength –

Snatch Grip DL

3-3-3-2-2-2

WOD –

3 RFT

10 Thrusters

10 Pull Ups

10 Burpees Over The Bar

Sunday, November 1st – Change Clocks

Fallback

Friendly reminder to set your clocks back 1 hour, Sunday, Nov. 1st!

Friday, October 30th WOD

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Reminders: 

Don’t forget to set clocks back 1 hour on Sunday, Nov. 1st!

Next SFH Order due Mon., Nov. 2nd. 

Workout for Fri., 10/30:

Warm Up –

10 PVC Pass Throughs

5 Around The Bends/Side

12 Band Pull Aparts

1 x Push Up 5 Complex

12 Band Pull Aparts

5 Around The Bends/Side

10 PVC Pass Throughs

Barbell Strength –

Strict Press

5-5-5-3-3-3

Super Set 1:1 Pull Ups

WOD –

Run 400m

21 FS

Run 400m

15 PC

Run 400m

9 Thrusters

Thursday, October 29th WOD

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Workout for Thu., 10/29:

Warm Up –

Obstacle Course

Skill –

Tabata DUs

Strength –

10 Min To EST 1RM TGU

WOD –

Run 1 Mile

50 Push Ups

100 Sit Ups

150 Air Squats

Wednesday, October 28th WOD

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Workout for Wed., 10/28:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Barbell Strength –

Back Squat

5-5-5-3-3-3

WOD –

Complete For Time

70 DU’s

60 KBS

50 Wall Balls

40 Lunges

30 Push Ups

20 Pull-Ups

10 cal Row

Tuesday, October 27th WOD

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Workout for Tue., 10/27:

Warm Up –

10 Min AMRAP

Sled Drag

Row

Skill –

Handstands

WOD –

NFT

*Before Each Super Set 50 Single Understand Barefoot

3 Rounds Each

Pronated Bent Over Rows x 8

PVC/Band Pull Downs x 12-15

Then…

Supinated Bent Over Rows x 8

Bulgarian Split Squats x 8-10/leg

Then…

Neutral Bent Over Rows x 8

Single Leg KB RDL x 8-10/leg

After Bash –

50 Burpees for Time

Monday, October 26th WOD

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Workout for Mon., 10/26:

Warm Up –

3 Rounds

10 KB DL

10 KBS

10 Goblet Squats

5 Burpees

Barbell Strength –

Snatch Grip DL

5-5-5-3-3-3

WOD –

800m Run

20 Box Jumps

400m Run

40 Box Jumps

200m Run

60 Box Jumps