Wellness Services of CrossFit Nashua:

130701 – WOD

WaltNormawed

Warm up:

800M Run

Lunge touch/twist

Inchworm

Kip/Scap/Pull-up

 

Skill/Strength:

5RM Front Squat

5-5-5-5-5

 

WOD

Competition

6 Min AMRAP:

3 Thrusters (165/115)

3 Muscle-ups

Rx:

10 Min AMRAP:

6 Thrusters (115/85)

6 C2B Pull-ups

Scaled

10 Min AMRAP:

6 Pull-ups

60 Thrusters (75/50)

 

Mobility:

Wall Glute

Lat FR

Forearm 

130627 – WOD

RyanJohn

(Compare to 110318, 110727, 120611)

Warm up:

4 Min double unders

20 Jumping Lunges

30 Sec Grasshoppers

Samson/glute/ham

 

Skill/Strength:

1RM O/H Squat

5-3-1-1-1

 

“Rush”

For Time:

800m Run

30 Wall Balls

30 Burpees

30 Sit-ups

30 Box Jumps

 

Mobility:

Circle up

130626 – WOD

Blainesnatch

Warm up:

Shoulder Progression

Inchworm, Crab walk

Toe Taps

5 Minutes shoulder opening MOB

 

Skill/Strength:

2RM Push Jerk

 

WOD

15 Min AMRAP:

10 Clapping Push-ups

20 Sit-ups

30 Double-unders

 

Mobility:

Upper Thoracic LAX

Glute LAX

Shoulder LAX

130625 – “Steve-a-reno”

OHKeithSam

 

(compare to 121129, 120215)

Warm up:

800M Run

Samson Lunge/ham

Lateral Drills

 

Skill/Strength:

Back Squat

2-2-2-2-2

 

“Steve-a-reno”

Competition:

     20 Back Squats (225/165)

     30 Hang Power Cleans (165/115)

     40 Jumping Lunges (per leg)

     50 SDHP (2/1.5)

Rx:

     20 Back Squats (185/135)

     30 Hang Power Cleans (135/95)

     40 Jumping Lunges (per leg)

     50 SDHP (2/1.5)

Scaled:

     20 Back Squats (95/65)

     30 Hang Power Cleans (65/50)

     40 Jumping Lunges (per leg)

     50 SDHP (1.5/1)

 

Mobility:

Circle up

Couch 

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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