Wellness Services of CrossFit Nashua:

131016 – “The Seven”

JaySpenc

Warm up:

3Min of 10 Wallballs

10 Push-ups

5 Pull-ups

Lunge hip/ham opener

 

Skill/Strength:

Kipping/K2E/T2B

 

WOD – “The Seven”

7 Rounds for time:

7 HSPU

7 Thrusters (135/95)

7 Knee to Elbows

7 Deadlifts (245/185)

7 Burpees

7 KB Swings (2/1.5)

7 Pull-ups

 

Mobility:

Couch

Lat Pole

Free FR

131015 – WOD

Scotpink

Warm up:

3 Min DUs

1 Min Burbee Pull-ups

HP Clean Breakdown

 

Skill/Strength:

Black:

5RM HP Clean

5-5-5-5-5

Red:

3RM HP Clean

3-3-3-3-3

 

WOD:

4 Rounds for time:

Competition:

200M Run

12 HP cleans (185/135)

12 Ring Push-ups

Rx:

200M Run

12 HP cleans (135/95)

12 Push-ups

Scaled:

200M Run

12 HP cleans (65/45)

12 Push-ups

 

Mobility:

Glute LAX

Pec ART

Calf LAX

131014- “Whitten”

GirlsKBswing

 

"Whitten"

5 RFT:

22 KB Swings (2/1.5)

22 Box jump (24/20)

400m Run

22 Burpees

22 Wallballs (20/14)

131011 – WOD

happymobil

Warm up:

Lateral Drills

Junkyard dog

Lunging Hip Opener

Mobility Prep

 

Skill/Strength:

Black:

Take 15 minutes to build to a heavy 1RM or practice your Clean & Jerk

Red:

Hang Squat Clean + Front Squat + Jerk

5x 1+1+1

 

WOD

5 Rounds of

90 Seconds to perform 5 Hang Squat Cleans then max burpees

30 Seconds rest

*Competition: (205/145)

*Rx: (155/105)

*Scaled (95/65)

 

Mobility:

Quad LAX

Couch

QL LAX

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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