Wellness Services of CrossFit Nashua:

130529- WOD

CoreyPU

 

Warm up:

Inchworm, Crabwalk

1 Min burpee pull-ups/kips

Lateral Drills

 

Skill/Strength:

Split Jerk

 

WOD:

Competition:

21, 15, 9 RFT:

Shoulder to O/H (135/95)

C2B Pull-ups

Passthroughs

Rx:

21, 15, 9 RFT:

Shoulder to O/H (135/95)

C2B Pull-ups

Passthroughs

Scaled:

21, 15, 9 RFT:

Shoulder to O/H (135/95)

C2B Pull-ups

Passthroughs


Mobility:

Shoulder mob

Cobra/DD

130528 – WOD

Murphcrew

Warm up:

800M Run

Lunge touch/twist

Deadbug

 

Skill/Strength:

3RM HS Clean

 

WOD:

Competition:

12  Min AMRAP:

5 HS Cleans (205/135)

12 Burpees

21 DUs

Rx:

12  Min AMRAP:

 HS Cleans (155/105)

12 Burpees

21 DUs

Scaled:

12  Min AMRAP:

5 HS Cleans (95/65)

12 Burpees

21 Singles

 

Mobility:

Groin opener

Calf band

130527- “Murph”

MarKateTGU

 

Warm up:

Kip/Scap

10 Push-up down dog

Lat drills

 

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

 

Mobility:

Foam Roll!

Calf, Lat, Quad

Pec ART

130524 – “Ambidextrous”

PhilCJ

Warm up:

Shoulder Prog

Inchworms/Crabwalk

Lateral drills

HS/Push up shoulder activation

 

Skill/Strength:

KB Snatch

 

WOD

3 Rounds for time:

Competition:

10 Alt KB Snatch (2/1.5)

20 Alt Pistols

30 Shoulder touches

4 Atl Turkish get-ups (2/1.5)

Rx:

10 Alt KB Snatch (1.5/1)

20 Alt Pistols

30 Shoulder touches

4 Atl Turkish get-ups (1.5/1)

Scaled:

10 KB Swings (1.5/1)

20 Alt Pistols

30 Shoulder touches

4 Atl Turkish get-ups (35/20)

 

Mobility:

Scap LAX

Quad LAX

Glute LAX

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

Send an eEmail...

Telephone: (603) 595-6400
View a map...

WELLNESS SERVICES: