CrossFit Portsmouth, NH

 

If your are interested in joining CrossFit Portsmouth the Introduction class is Saturday Dec. 1st from 8am-noon.

please contact Sophie at [email protected] for more information.  

 

WOD 12/5/2012. On Wednesday we will be launching the new CFP website. I hope you like it and if you have any questions or comments please email me.

you might notice some great shots of our members in the new website. most of them are courtesy of CFP's  Eric McCallister. Check out his website click here

warm up

5 pull ups

10 pull ups

15 squats

20 OH squats

3 to 4 turkish get ups

switch arms each rep

Strength

Split jerk from the racks

find your 1 RM (15 mins) 

WOD

"Karen"

150 wallballs for time (20#/14#)

challenge 

group stretch

WOD 12/4/12. Congrats to Chris R. He is in the Club! nine down six more to achieve our goal of 15 new members added to the muscle up club. Who's next? Matt W. earned his way back in last night... nice work bro.

Chris C. and Mike S.

warm up

500 m row

joint mobility

skill

Handstand Push Up (HSPU)

strength

L-hold and handstand hold for time

put your scores on the "milestone" board

 WOD 

 21-15-9

Power clean (135#/95#)

HSPU (scale:  heavy DB press)

Challenge 

tabata KB powerswings (53#/35#) 

 

WOD 12/2/2012

 
These kids would not have complained about doing "Angie". Maybe they read the Benchmark Workouts article from the CF Journal. 

(click here to read the article)

warm up

3 rounds

45 seconds/15 seconds

*perfect push-ups

* desdliftd w/ a barbell

*push press 

then shoulder mobility

Strength

15 mins back squat

5x5x5x5x5

WOD

5 rounds

3 muscle ups or 5 deadhang pull-up

5 deadlifts (275#/185#)

10 wallballs (20#/14#)

20 double unders

challenge

foam roller

WOD 12/1/12.

Saturday Schedule:

NO CFP YOGA TODAY

Open Gym 8am -10am

Elements (Intro) Class 8am - noon

Oly Weightlifting Club 8am-9am

WOD 9am-10am

WOD 11/30/2012

6am Group Class. What the hell's going on in the front row?

warm up

2 rounds:

10 wallballs

1 bear crawl

10 push ups

skill

review WOD movements

 WOD

(2 person teams) 

For time:

400m relay

100 deadlifts (95#/65#)

400m relay

100 hang power cleans (95#/65#)

400m relay

100 shoulder to overhead (95#/65#)

400m relay

100 front squats (95#/65#)

For the relays, one partner runs 200 m (out the back door and tags their partner waiting in the gym, then the other partner runs the 200m) Once the 2nd partner tags the resting partners hand, that partner can start the deadlifts, hang power cleans, shoulder to overhead, and front squats, one person completes 10 reps then tags their partner and they complete 10 reps. Continue alternating every 10 reps until all 100 reps (50 each) are completed.

challenge

yoga stretch

 

 

 

WOD 11/29/12

this picture is from the our Redhook brewery tour three

weeks after openedd CFP in 2009. Who is ready for another taste? 

warm up

5 minutes draw a card

shoulder mobility

Strength

rope climbs

weighted dead hang pull ups 3x3x3  

For max reps

max rounds in 5 minutes

5  handstand push ups (scale: 10 false grip ring rows)

10 sumo deadlift high pulls (75#/55#)

rest 1 minute

max rounds in 5 minutes of

5  thrusters (95#/65#)

10 pull ups

rest 1 minute

5 bar facing burpees 

10 med ball cleans (20#/14#)

combine your reps for the 3 rounds

to determine your score

challenge

group stretch

 

WOD 11/27/2012

Caty G. with a great looking air squat. Have your kids (age 7-12)

join us on Mondays at 4:00pm. 

warm up

jump rope 3 mins

then 2 rounds of:

5 burpees

10 slam balls

15 jumping squats

Strength

15 mins of snatch practice

WOD

3 rounds for time:

5 snatches (115/75)

10 box jumps (24"/20")

15 KB swings (53#/35#)

Challenge

max ring dips.

Shoulder must drop below elbow

and lock outat the top.

post your score on the board

WOD 11/26/2012

George M. and Jessica P. (arm bars)

 warm up

dynamic 

strength

15 mins. to find your

1 rm front squat

WOD

"Angie"

for time:

100 pull ups

100 push ups

100 sit ups

100 squats

challenge

group roll

 

WOD 11/24/12 CFP Yoga 7am-8am, Open Gym 8am-10am, Oly Weightlifting 8am-9am, WOD 9am-10am

warm up

dynamic

Strength

you have 10 mins to find

your 1 rm thruster

then rest 2 mins

WOD

400 m run then:

9-6-3 thruster using 70% of your 1rm

18-12-9 chest 2 bar pull up

18-12-9 ring dips

when completed

finish with 400 m run for time.

 

WOD 11/23/12 BLACK FRIDAY = Fight Gone Bad 9:30am (the gym will be open from 8am until we wrap up FGB)

TWO MORE MEMBERS HAVE BEEN ADDED TO THE M.U. CLUB. 

Congratulations to Gerry Q. and Dan M. We are half way to our goal of 15 new members by Christmas. If you set a goal and work on it, chances are you will be successful. WHO IS NEXT!

 Steve S. getting his first M.U.! 

 Order of events for FGB

8:00 gym opens. Get there early to sign up for your heat. Each heat will consist of eight athletes and will start every 20 mins. 

9:30 am Warm up 

500 m row (easy row)

10 push press (unloaded bar)

10 sumo deaslift high pull (unloaded bar)

10 wallballs 

10 box jumps

9:45 Reveiw movement standards

10:00First Heat 

10:20 Second Heat

10:40 Third Heat

every 20 mins...

WOD

"FGB"

3 rounds: 5 minutes/round

1 min wallballs (20#/14#)

1 min SDHP (75#/55#)

1 min box jump (20"/14")

1 min push press (75#/55#)

1 min row for calories

1 min rest

(score = total reps/cals. from each round)