Wellness Services of CrossFit Nashua:

130820- WOD

SteveAli

Warm up:

Kip/Scap/Pull-up

Inchworm/ Samson lunge

10 Burpee Med ball cleans

 

Skill/Strength:

Gymnastics Play Time

 

WOD:

Competition:

2 Rounds of:

5 Muscle-ups

10 HP Cleans (165/115)

Then…

50 Wallballs

100 DUs

Rx:

2 Rounds of:

5 Muscle-ups

10 HP Cleans (135/95)

Then…

50 Wallballs

100 DUs

Scaled:

2 Rounds of:

10 Pull-ups

10 Push-ups

10 HP Cleans (165/115)

Then…

50 Wallballs

200 Singles

 

Mobility:

Glute FR

Calf FR
Lat FR

130819 – “Nancy”

tomMU

(compare to – 110614, 130426)

Warm-up:

Toe Taps

Lunge w/ PVC dislocates, touch, twist

Snatch balance breakdown with PVC

 

Skill/Strength:

Snatch Balance + 1 O/H Squat

 

“Nancy”

5 Rounds for time:

400M Run

15 O/H Squats (95/65)

 

Mobility:

Wall Glute

Hip/Glute Lax Roll

Calf Pole

 

130816 – “30 Days”

BillOH

 

(Compare to 130717)

Warm up:

Lateral Drills

Duck, Crab, bear, inchworm

10 Burpee pull-ups

 

Skill/Strength:

3RM Backsquat

3-3-3-3

 

“30 Days”

30 KB Swings (1.5/1)

30 Shoulder to O/H (95/65)

30 Jumping Squats (95/65)

30 Clapping Push-ups

30 Box Jumps

30 Pull-ups

 

Mobility:

Calf Roll

Glute LAX

Couch

130815 – “400M Pistol”

 

SarahREDOH(Compare to 110514)

Warm up:

3 Min DUs

20 Jumping Lunges

Wall Shoulder

Jerk Breakdown

 

Skill/Strength:

1RM Jerk

 

“400M Pistols”

Competition & Rx:

5 Rounds for time:

400M Run

20 Alternating Pistols

Scaled:

5 Rounds for time:

400M Run

40 Air Squats

 

Mobility:

Quad FR

IT FR

Calf FR

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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