Warm up:
Cardio
Barbell Warm up
Clean & Jerk Breakdown
 

Skill/Strength:
Build to heavy Power C&J
 

WOD: 2 Rounds at each weight
9 Burpees over Bar
6 Cleans
3 Shoulder to O/H
Rx:
#1@95/65
#2@115/85
#3@135/95
#4@155/105
#5@185/125
Scaled:
All Rounds at 60%
Sport:
#1@115/75
#2...


 

Warm up:
Cardio
Dynamics
Dry Run
 

WOD: 5x5min AMRAPs with 2:30 Rest
Rx:
30/25 Cal Bike Buy-in
50 DUs
25 Sit-ups
Scaled:
25/20 Cal Row Buy-in
50 Jump Rope
25 Sit-ups
Sport:
40/30 Cal Bike Buy-in
60 DUs
20 T2B
 

Mobility:
Circle-up
DD/Cobra

**Normal Hours Today!**
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
Back Squat
2 Rounds, increase weight on second round if you feel good.
6@70%
4@78%
2@86%
 

WOD: “MLK 2.0”
10 Min AMRAP:
Rx:
3 Muscle ups
6 Goblet Lunges (70/53)
9 Kettlebell Swings (70/53)
Scaled:
...


9am Team WOD: In teams of 2, 24 min AMRAP
60 Cal Bike
60 Medball Pass Sit-ups
60 Burpees over partner holding plank
 

11am WOD: 24min AMRAP
40 Cal Bike
40 Medball Sit-ups
40 Burpees over Medball
40 T2P


 

Warm up:
Cardio
Barbell Warm up
Dry-runs
 

WOD: 4x4min AMRAPs with 2min best between
Rx:
AMRAP#1
40 Wallball Shot + 40 DUs Buy-in then…
12 Deadlifts (185/145)
12 Strict Pull-ups
AMRAP#2
40 Wallball Shot + 40 DUs Buy-in then…
9 Deadlifts (225/155)
9 Strict Pull-ups
AMRAP#3
4...


 

Warm up:
Cardio
Barbell Warm up
Dry-Run
 

Skill/Strength:
Strict Press
2 Rounds, increase weight on second round if you feel good.
5@70%
3@78%
1@86%
 

WOD: 21, 15, 9 RFT
Rx:
Cal Row
Push-Press (115/85)
Scaled:
Cal Row
Push-Press (30RM)
Sport:
Cal Row
Push-Press (155/105)
 

Mo...


(Compare to 170117, 180115, 190116)
 

Warm up:
Cardio
Barbell Warm up
O/H Squats Breakdown
 

Skill/Strength:
EMOMx10
Odds: 3 O/H Squats
Evens: 6 Front Squats
 

WOD: 21, 18, 15, 12, 9, 6, 3
Rx:
O/H Squats (115/75)
Burpees Over Bar
Scaled:
Front Squats (30RM)
Burpees Over Bar
Sp...


Warm up:
Cardio
Dynamics
 

Skill/Strength:
10x 1 Box Jump
 

WOD: 3 Rounds for time
Rx:
30/25 Cal Bike
30 Box Jumps (24”/20”)
30 Pull-ups
Scaled:
30/25 Cal Row
30 Box Jumps (8”)
30 Ring Rows
Sport:
40/30 Cal Bike
30 Box Jumps (24”/20”)
30 C2B Pull-ups
 

Mobility:
Cal Pole
DD/Co...


(Compare to 170120, 180119, 190114)
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
Back Squat
2 Rounds, increase weight on second round if you feel good.
5@70%
3@78%
1@86%
 

WOD: 21, 15, 9
Rx & Sport:
Squat Cleans (135/95)
Ring Dips
Scaled:
Front Squats
Bench Dip...


9am Team WOD: For time
3000M Row. Alternate every 500M.
Immediately into…
60 Hang Power Cleans (135/95)
60 Push Press (135/95)
Immediately into…
60 Burpees over bar
 

11am WOD: For time
3 Rounds of
500M Row
2:00 Rest
Immediately into…
30 Hang Power Cleans (135/95)
30 Push Pr...


(Compare to 180111, 190110)
 

Warm up:
Cardio
Barbell Warm up
 

Skill/Strength:
Post WOD
3 Giant Sets of;
15 Goblet Squats
30 Russian KB Swings
30 Toes to KB
 

WOD: 3 Rounds for max MUs
0:00-2:00 - 30 DB Snatches
2:00-4:00 - 30 Wallball Shots
4:00-5:00 - Max Bar Muscle-ups
5:0...


(Compare to 190111)
 

Warm up:
Cardio
Double-under skills
 

WOD:
Rx:
300’ Sled Push (6/4) Buy-in then…
2 Rounds for time
200’ Walking Sandbag Lunges (75/50)
50 Sandbag Facing Burpees
200 Double-unders
Scaled:
300’ Sled Push (3/1) Buy-in then…
2 Rounds for time
200’ Walking Lu...


 

Warm up:
Cardio
Barbell Warm up
Deadlift Breakdown
 

Skill/Strength:
Deadlift
2 Rounds, increase weight on second round if you feel good.
5@70%
3@78%
1@86%
 

WOD: 5 Rounds for time/12min Cut-off
Rx:
10 Strict Ring Dips
10 Strict Pull-ups
Scaled:
10 Push-ups
10 Ring Rows
Spor...


(Compare to 160107, 170105, 180108, 190108)
 

Warm up:
Cardio
Barbell Warm up
Snatch Breakdown
 

Skill/Strength:
EMOMx10 3 Pos Squat Snatch
 

WOD: For time/10min Cut-off
Rx:
21 O/H Squat (95/65)
9 Cal Bike
15 O/H Squats (115/85)
15 Cal Bike
9 O/H Squats (155/105)
21 Cal Bike
S...

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Street:
106 Perimeter Rd

Nashua, NH 03063
Phone:

603-595-6400
Email:

info@crossfitnashua.com

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