HAPPY HALLOWEEN WOD!! 10.31.14

Happy Halloween WOD – BYODrinks and cash for pizza!!
Tomorrow:
NO Open Gym
3rd Annual Cow Draft!! Taking place at approximately 5:00pm at the gym.
Also we will have a team competing in CrossFit Nashua’s Fright Fest from 9 to 3 pm if anyone is interested in coming to cheer them on.

Warmup
Dodgeball

Set 1
Split up into 66% Zombies, 33% Defenders.
There should be 1 Defender for every 2 Zombies. Zombies on one side of Gym with 1 lane per Zombie. Each lane has 7 squares, Grave, Start, 1, 2, 3, 4, Eat (End). Each round a Zombie finishes they roll forward 1 square. When one Zombie makes it to the Eat square they must complete 6 Zombie Burpees to end the workout with the Zombies inheriting the Earth. For every Defender round finished in a Zombie lane that Zombie moves back 1 square. Defenders may mix and match moving freely between Zombie lanes breaking up the exercises however they choose. Each Defender gets a set of escapes (they drive the Zombie of their choice back 1 square per escape) to use at anytime. The first escape costs 1 rope climb, the 2nd costs 5, the 3rd costs 10 etc. If the Defenders survive for 24 hours (minutes) the curse is lifted. Humanity is saved.

Zombies sent to the Grave must complete 6 Zombie Burpees before continuing their Zombie Workout.

Zombie Workout

6 Burpee over Bars
6 Deadlifts (115/65#)
6 Cleans (115/65#)

Defender Workout
5 Burpees
10 Kettlebell Swings (1.5/1pd)
15 Air Squats

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Yoga Cancelled 10.30.14

Melissa, our Yoga instructor, can’t make tonight’s Yoga session do to illness. Rather than cancel the whole session we are going to try our best and make due, be it with a substitute instructor/video. If we get a sub we may try reduced fee’s to cover their effort. If we settle on a video there will be no charge.

 

Sorry for the inconvenience.

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Thursday WOD 10.30.14

Yoga TONIGHT!! 7 to 8 pm. We’re offering a free trial class to all first time yogis who’d like to give it a try! There will be NO CrossFit class at 7pm.
Tomorrow – Our annual Halloween WOD and festivities!BYOD and cash if you want in on pizza!
Saturday – NO Open Gym
3rd Annual Cow Draft!! Taking place at approximately 5:00 at the gym.
Also we will have a team competing in CrossFit Nashua’s Fright Fest from 9 to 3 pm if anyone is interested in coming to cheer them on.

Warmup
Burgener

Set 1
(Box height in parentheses)
DO NOT STAND WITH BAR. POP IT OFF
@0:00 – 3 Squat Snatch (Mid Thigh)
@1:00 – 3 Squat Snatch (Mid Thigh)
@2:00 – 3 Squat Snatch (Mid Thigh)
@3:00 – 2 Squat Snatch (Mid Thigh)
@4:00 – 2 Squat Snatch (Mid Thigh)
@6:00 – 2 Squat Snatch (Above Knee)
@7:00 – 2 Squat Snatch (Above Knee)
@8:00 – 1 Squat Snatch (Above Knee)
@9:00 – 1 Squat Snatch (Above Knee)
@11:00 – 2 Squat Snatch (Below Knee)
@13:00 – 2 Squat Snatch (Below Knee)
@15:00 – 1 Squat Snatch (Below Knee)
@17:00 – 1 Squat Snatch (Below Knee)
@19:00 – 1 Snatch DL into 1” Hover Squat Snatch
@21:00 – 1 Snatch DL into 1” Hover Squat Snatch
@23:00 – 1 Snatch DL into 1” Hover Squat Snatch
@26:00 – 1 Squat Snatch
@29:00 – 1 Squat Snatch
@32:00 – 1 Squat Snatch
@36:00 – 1 Squat Snatch
@40:00 – 1 Squat Snatch

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Wednesday WOD 10.29.14

Updates for the week:
Yoga will be on THURSDAY this week, October 30th, from 7 to 8 pm. We will be offering a free trial class to all first time yogis who would like to try it out. There will be NO CrossFit class at 7pm.
Friday – Our annual Halloween WOD and festivities! BYOD and cash if you want in on pizza!
Saturday:
NO Yoga or Open Gym
3rd Annual Cow Draft!! Taking place at approximately 5:00pm at the gym.
Also we will have a team competing in CrossFit Nashua’s Fright Fest from 9 to 3 pm if anyone is interested in coming to cheer them on.

Warmup
2 Rounds
8 Pushups
8 Lunges
8 Push Jerks/Presses (Empty Bar/PVC)
======================
1×5 Shoulder Press @ 55%
1×5 Shoulder Press @ 65%
1×3 Shoulder Press @ 75%
1×2 Shoulder Press @ 85%

Set 1
5×3 Shoulder Press @ 95%

Set 2
Grace
30 – Clean & Jerk 135#/95#

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Tuesday WOD 10.28.14

Updates for the week:
Yoga will be on THURSDAY this week, October 30th, from 7 to 8 pm. We will be offering a free trial class to all first time yogis who would like to try it out. There will be NO CrossFit class at 7pm.
Friday – Our annual Halloween WOD and festivities! BYOD and cash if you want in on pizza!
Saturday:
NO Yoga or Open Gym
3rd Annual Cow Draft!! Taking place at approximately 5:00pm at the gym.
Also we will have a team competing in CrossFit Nashua’s Fright Fest from 9 to 3 pm if anyone is interested in coming to cheer them on.

Warmup
2 Rounds
2 Back Rolls
8 Clean and Jerks (Empty Bar/PVC)
8 Sotts Press (Empty Bar/PVC)
5 Thrusters (Empty Bar/PVC)

Set 1
5 Thrusters OTM, Every 5 sets of Thrusters Increase bar weight 10/5#. When you fail to complete 5 Thrusters in the specified minute reduce weight for the next minute and continue on. If you fail again, reduce weight again. Workout ends when EVERYONE fails once (Ends when leader/last person fails.)
@0:00 – 4:00
5 Thrusters (75/45#) OTM
@5:00 – 9:00
5 Thrusters (95/55#) OTM
@10:00 – 14:00
5 Thrusters (115/65#) OTM
etc.

Set 2
Mobility

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