CrossFit Portsmouth, NH

Friday WOD 12-30-11

 We have added a  6:00 am class for Friday. You now have no excuse to work off your Christmas indulgences.

 

Heavy Front squats 

 

There WILL be a competitor's class thus Saturday morning at 9:00am! 

 

Warm up

Row 500m then grab a (45/33) barbell and complete 3 rounds of the following:

5 dead lifts

5 hang power cleans

5 front squats

5 push presses

 

Skill

Box jump standard and proper bear crawl form

WOD

15 minute AMRAP

Partner 1:

Bear crawl one length of the gym and back.  then:  

Complete 15 box jumps (24”/20)

Partner 2: rest

Partner 1 then rests as partner 2 completes a bear crawl and 15 box jumps

 

Challenge

How long can you hold the bottom of a squat??

 

Thursday WOD 12-29-11

We Have added a  6:00 am class for Thursday and Friday. You now have no excuse to work off your Christmas indulgences.

 

Ridge 

 

All this week: 8:00am, 9:00am and 5:00pm classes!

 

Warm up

3 rounds of the following

45 seconds of power cleans with a pvc pipe: 15 seconds of rest

45 seconds of push ups: 15 seconds of rest

45 seconds of warrior lunges: 15 seconds of rest

 

Skill

Work on power clean technique

WOD

AMRAP 12 minutes of:

5 power cleans @ 75% of 1 rep max

10 push ups

15 pull ups

 

Challenge

How far can you walk on your hands!?

If walking on your hands is too aggressive, hold a handstand on the wall for as long as possible 

 

Wednesday WOD 12-28-11. We Have added a 6:30am class for Wednesday and 6:00 am class for Thursday and Friday. You now have no excuse to work off your Christmas indulgences.

We have added a 6:30am class for Wednesday and 6:00 am class for Thursday and Friday. You now have no excuse to work off your Christmas indulgences.

Kara W. and Natalie R.

 

Warm up

Run 400m

then 2 rounds of:

5 turkish get ups on each arm with a light kettlebell

15 med ball cleans (20#/14)

 25 OH squats with a pvc pipe

 

Skill

Work on rowing technique

WOD

Row 5x 500m. rest 2:00minutes in between intervals

Challenge

Take 5 minutes and work on your muscle up!

 

Tuesday WOD 12-27-11

Jill W 

 

Reminder:

There will be a 8:00am, 9:00am and 5:00pm class offered this week. Please plan accordingly. 

 

Warm up

Complete the following:

400m row

5 dead hang pull ups

10 push ups

15 kettlbell swings

20 air squats

30 burpees

 

Skill

Load up to your 75% front squat

WOD

Complete 2 rounds of the following:

25 wall balls (20#/14)

25 Kettlebell swings (53#/35)

25 burpees

25 ring dips

25 toes to bar

Every 2 minutes, you must complete 3 front squats @ 75% of your 1 rep max

 

Challenge

Go through 5 minutes of thoracic mobility drills 

 

Monday 12-26-11

Happy Holidays!!! 

 

Reminder:

There will be a 8:00am, 9:00am and 5:00pm class offered this week. Please plan accordingly!

 

Warm up

Dynamic warm up

 

Strength

Push jerk 2-2-2-2-2-2

Use 90% of 1 rep max

 

WOD

In 5 minutes:

Complete 25 push jerks with 60% of 1 rep max

With the remaining time, complete as many wall climbs as possible

Score is total number of wall climbs completed

 

Challenge

Stretch

 

Friday WOD 12-23-11

 

Whitney 

 

Updates

There's still beef and pork in the freezers! If you didn't put your name down on the sign up sheet, here is your chance to buy a share! Bring cash or a check made out to Jason Goulemas!  

Christmas Break Hours: 

From Monday, December 26th to Friday 30th, we will be offering a 8:00am, 9:00am and a 5;00pm class only. Please plan accordingly. 

 

Competitor's Class

In an effort to make the competitor's class available to more people, we have moved the class time from Wednesday nights at 7:00pm to Saturday mornings at 9:00am. Come on in if you are thinking about competing in the upcoming Crossfit Open, work on your weaknesses and help each other become better CrossFitters!!! 

 Note: There will be NO competitors class this Saturday but we will be OPEN for Open GYM! 8:00 am - 10:00am

Warm up

 In 10 minutes, complete as many rounds as possible of:

1 bear crawl, down and back the LONG way

5 inch worms

10 burpee fire rolls 

5 Squat Box Jumps

 Skill

Review the movements in the WOD

WOD

The "just a little dirty" 30

Complete the following: 

3 rope climbs (throughout the WOD)

30 ring dips 

30 kettlebell swings (70#/53)

30 knees to elbows

30 med ball cleans (20#/14)

30 pull ups 

3 wall climbs

30 front racked lunges with a barbell (45#/33)

30 sumo deadlift high pulls with a kb (70#/53)

30 floor wipers (15 on each leg)  with (45#/33)

Challenge

Merry Christmas and Happy New Year! 

Thursday WOD 12-22-11

Running, box jumps and 30 degree weather. Perfect. 

 

Updates

If you ordered Beef or Pork, be sure to come in and pick up your share before the holidays or Eric is going to take it all home with him! Bring cash or a check made out to Jason Goulemas. 

Christmas Break Hours: 

From Monday, December 26th to Friday 30th, we will be offering a 8:00am, 9:00am and a 5;00pm class only. Please plan accordingly. 

 

Competitor's Class

In an effort to make the competitor's class available to more people, we have moved the class time from Wednesday nights at 7:00pm to Saturday mornings at 9:00am. Come on in if you are thinking about competing in the upcoming Crossfit Open, work on your weaknesses and help each other become better CrossFitters!!! 

 

Note: There will NOT be a Competitor's Class offered this Saturday. 

 

 

Warm up

3 minutes of jump rope

then 2 rounds of

45 seconds of push ups: 15 seconds of rest

45 seconds of air squats: 15 seconds of rest

45 seconds of mountain climbers: 15 seconds of rest  

 

 

Strength

Find your 1 rep max Back squat

Your warm up sets should look like this:

5-5-5-3-3-1-1-1-1x

 

WOD

row 1000 meters, all out  

 

Challenge 

 roll/ stretch 

Wednesday WOD 12-21-11

Nick 

 

Update: 

 

The meat is here!!! Come on in and pick up your share before we eat it all!!! Bring cash or a check made out to Jason Goulemas. 

 

Christmas Break Hours: 

From Monday, December 26th to Friday December 30th, we will be offering a 8:00am, 9:00am and a 5;00pm class only. Please plan accordingly. 

 

 

There is NO Competitor class this Wednesday. The competitor class has moved to Saturday morning at 9am. Everyone is welcome to come in and work on their weaknesses and help each other become better CrossFitters! 

 

Warm up

3 rounds of:

8 overhead squats with a dumbell on each arm: start light and increase the weight as you go.  

16 OH lunges (8 on each leg) (25#/10)

24 mountain climbers (12 on each leg)

 

 

 

 

Strength

Find your 1 rep max Clean and Jerk

Your warm up sets should look like this:

3-3-3-2-2-2-1-1-1x

 

WOD

3 rounds of:

1 minute of Clean and Jerks @ 40% of 1 RM

1 minute of toes to bar 

1 minute of OH lunges with one dumbell overhead (45#/25)

1 minute of rest

 

Challenge 

Stretch  

Tuesday WOD 12-20-11

CFP Ugly Sweater Party 2011. What a great time!  

 

Updates: 

 

Christmas Break Hours: 

From Monday, December 26th to Friday 30th, we will be offering a 8:00am, 9:00am and a 5;00pm class only. Please plan accordingly. 

 

Competitors Class 

The competitor's class is MOVING! 

The competitor's class is going to be moved from Wednesday nights at 7:00pm to Saturday mornings at 9:00am. This will allow for more people to experience the class and get a chance to work on their weaknesses! 

 

Warm up

 3 rounds of:

100 jump rope singles 

10 med ball cleans  

15 push ups 

 

Strength

Find your 1 rep max Squat Snatch

Your warm up sets should look like this:

3-3-3-2-2-1-1-1-1x

 

WOD

3 rounds for time of:

20 squat snatches with 40% of 1 rep max

20 wall balls (20#/14)

 

Challenge

work on scorpions and cat/cows 

Monday WOD 12-19-11

Beast fuel

Warm up

 3 rounds of:

250m row

15 kb swings (44#/26)

20 OH squats with pvc pipe

 

Skill

Review the WOD

 

WOD

Complete the following:

AMRAP 4 minutes

6 burpees

6 squat cleans @ 40% of your max

Rest 1 minute

AMRAP 4 minutes

20 double unders

10 push ups

Rest 1 minute

AMRAP 4 minutes

6 push presses @ use same weight as squat cleans

6 air squat jumps 

Rest 1 minute

Run 1 mile as fast as possible 

 

Challenge 

roll!