Wellness Services of CrossFit Nashua:

131122 – “Blake”

stevesled

Warm up:

Toe Taps

Lunge twist, Samson/ham

Banded Pull-downs

 

Skill/Strength:

Gymnastics Playtime

 

WOD – “Blake”

4 Rounds for time:

100’ O/H Lunge

30 Box jumps

20 Wallball Shots

10 HSPUs

 

Mobility:

Calf KB

Shoulder LAX

Couch

131121 – WOD

LynnTTR

Warm up:

Shoulder Prog

Straddle hip opener

Deadbug

 

Skill/Strength:

Black:

3RM Power Clean

3-3-3-3-3

Red:

Power Clean + Hang Clean

5x 1+1

 

WOD

Competition:

10 Min AMRAP:

Buy In:

300’ Farmers Carry (2/1.5)

300’ Sled Push (325/235)

With remaining time AMRAP:

15 T2B

15 HP Clean (185/135)

Rx:

10 Min AMRAP:

Buy In:

300’ Farmers Carry (1.5/1)

300’ Sled Push (280/190)

With remaining time AMRAP:

15 T2B

15 HP Clean (135/95)

Scaled:

10 Min AMRAP:

Buy In:

300’ Farmers Carry (35/25)

300’ Sled Push (190/145)

With remaining time AMRAP:

15 Sit-ups

15 HP Clean (95/65)

 

Mobility:

KB Psoas

Quad LAX

Rotator Cuff LAX

131120 – WOD

JoeKeith

Warm up:

3 Min DUs

Lunge with dislocates/side bend (PVC)

Chinese Shoulder Opener

 

Skill/Strength:

Black:

O/H Squat

5-5-5-5-5

Red:

Snatch + Overhead Squat

5x1+2

 

WOD:

10 O/H Squats

30 Burpees

20 Front Squats

20 Burpees

30 Back Squats

10 Burpees

*Competition: (155/105)

*Rx: (135/95)

*Scaled: (95/65)

 

Mobility:

Quad LAX

Glute LAX

Wall Glute

131119 – WOD

NormaPushPress

Warm up:

Kip/Scap/Pull-up

3 Min Cindy

3 Min handstand balance

 

Skill/Strength:

5 Rounds for max reps:

Deadhang Pull-ups

HSPUs

 

WOD

5 rounds for max reps:

2 Min Cal Row

2 Min Sit-ups

 

Mobility:

Tricep/Lat Mash

Couch

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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