CrossFit Portsmouth, NH

WOD Tuesday 11/1/11

This is an actual photo of Bryan P. saving Cait C. from certain death when she fell off the cliff. Cait

did a great job painting our mural. We all love it and thank you!

Who can find the honey badger?

Warm up

3 mins jump rope

5 turkish get ups each arm

15 KB swings

20 Squats

Strength

Back squats

light warm then:

5x5x3x3x1

Go heavy!

WOD

7 min AMRAP

10 Burpees 

10 KB swings 53/35#

Challenge

Roll

 

 

 

Halloween WOD. Sorry for the late posting but we lost power all weekend.

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

 

Warm up

Joint Mobility

5 pull up

10 push ups

15 Squats

20 Dislocates

Burgener Warm up 

w/ Bar X 1

Skill

Power and Full Snatch

Practice. Medium #

WOD

"Josh"

Overhead squat, 21 reps (95/65#)

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Challenge

Stretch

 

Team WOD Friday 10/28/11

Jason's  "J" tear.

Okay. I was able to tear a "J" into my hand from doing pull ups. Now who can get both of their initals?

Warm up

3 mins jump rope

30 handstand hold

5 Handstand push up

10 Pull ups

15 Med ball cleans

20 OH squats (throw in some dislocates at the bottom)

Skill

Rowing review

Team WOD:  This might look familar... (Eric, Alison, Jill, Jeremiah)

Each member will row 500m. Then each team must

complete 30 total handstands push ups. Finally each

member will complete a 500m row. Note: only one piece of 

equipment / exercise can be perform at any only time.

Teams should be RX or Scaled if possible. 

(2 person team)

For Time:

500 m row x 2

25 handstand push ups

500 m row x 2

Challenge

Group Stretch

 

WOD Thursday 10/27/11

(Cait, Kate, Jill, Lisa and of course, Fredo in Vt. at Vince and Meredith's wedding)

I know you girls think Eric is a stud... well you should see his Italian Cousin Fredo

Warm up

500 m row

5 Pull ups x 2

10 push ups x 2

15 squats x 2

20 dislocates

Skill

Review movements in WOD

WOD

3 rounds: count total reps

1 min Push press (75#/45#)

1 min Box jumps (24"/20")

1 min K2E

1 min Wall ball (20#/14#)

1 min rest

Challenge

Handstand hold for time

and roll

WOD Wednesday 10/18/11. GET READY FOR THE LUMBERJACK... MEET LUMBERJILL

 

Warm up

Dynamic warm up

Skill 

Review the WOD:

The purpose of this WOD  is to get ready for the Lumberjack 20 next Sat Nov. 5. (did i mention we are having a WOD party to raise $ for the wounded warrior project) anyway, I want you to choose challenge weight for all the lifts and see how you do today. Use what you learned for the Lumberjack 20.  Please understand that we will be using almost every piece of equipment and all 5000 sq ft  of the gym, so let's be safe out there. Wear vests if you are running in the dark. Cool...

WOD

"Lumberjill"

400 Meter run (dress for the weather)

10 Deadlifts

10 KB Swings

10 OH Squats

10 Burpees

400 m run

10 Chest to Bar Pull ups

10 Box Jumps

10 Sqt Cleans

400 m run

Challenge

Roll

WOD Tuesday 10/25/11. Get ready for the Lumberjack Party at CFP on Sat. Nov 5th.

CFP Paintball over the weekend was really a blast.

Kevin, Matt, Ryan (especially happy) Jason, Charlie,

Heather, Sr. and Anna. 

Warm up

Shoulder Mobility

500 m row

10 burpees

20 push ups

30 squats

Skill

Press

Strength

Resting 1 min between rounds (or as close as u can)

Press

2x2x2x2x2x2x2x2x2x2

WOD

3000 m row for time

WOD Mon 10/24/11

 

Warm up

Joint Mobility

3 mins Jump rope

Skill

Deadlift

WOD

"Bradshaw"

 10 rounds for time of:

3 Handstand Push ups

6 Deadlifts (225/155)

12 Pull ups

24 Double unders

 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Challenge

Groupd Stretch

Team WOD. Friday 10/21/11

 Sign up for the Lumberjack 20 WOD (Sat. Nov 5th) on the white board in the front of the gym. This going to be great fun and a chance to see how you stack up against our local CF Boxes. 

 

Warm up

800 m run or 500m row

 Burgener warm with bar X3

Skill 1

Double under practice

Skill 2

Knees 2 Elbow

Team WOD 

2 person teams (boys vs girls) 

We all know girls are smarter than guys but who is stronger, faster and quicker? This is for bragging rights... Both members must complete all 50 reps b4 moving on to the next exercise and must use the same piece of equipment. The exception to the rule is the jump rope.

"Filthy Fifty"  

*substitute sit-ups for  back extensions

 

 

 

Paintball update: Friends are welcome to join us this weekend!

We will be meeting at and leaving the gym at 8:00am if you want to carpool. 

If you have any further questions regarding pricing, directions,  etc.  check out the paintball website:  OSG Paintball

WOD Thursday 10/20/11

Congrats to Matt T. for getting his CF Level 1 Cert last weekend. 

Warm up

Dynamic Warmup

Skill

Gymnastic Prictice

(10 minutes)

WOD

"Karen"

150 wall balls for time. (20/14#)

Challenge

Tabata Sit ups

and Group Stretch