1. 08/31/2018


    20 Minute AMRAP

    2 Ring Muscle Ups

    4 HSPU

    8 KB Swing (70/53)

    Scaling for todays WOD:

    4 Pull Ups & 4 Ring Dips for the 2 Ring Muscle Ups.  Band accordingly if necessary

    For the HSPU, you can do push ups from the pike position, inverted push ups with knees on a box, short motion HSPU, or wall walks.  If you do wall walks, do 2 of them per round.  All other HSPU variations will be done at 4 reps.

    This is a 20 minute AMRAP…pace on this one is key.  You are going to feel great out of the gates so you will be tempted to push the pace on this.   We might suggest breaking the heavy KB swings from the start.  20 minutes of low rep, high skill gymnastics movements is a looong time!!  Great WOD to finish the week with.  Enjoy this one.

    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

    It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

    Nate joined the Navy after graduating from high school. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

    The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).


  2. 08/30/2018

    15 Minutes to Work Up to a Heavy 5 Rep Back Squat

    Rest 5 Minutes

    7 Minute AMRAP

    10 Back Squats at 40% of your heaviest set of 5

    20 Lat Sit Ups (20/14)

    10 Deadlifts

    For the back squats, let’s work up to a heavy 5 rep.  This doesn’t have to be a 5 rep max, just go heavy.  Our goal is to work the lactic acid out of those sore legs.  So, if you’re sore, make sure you’re getting in today to move the legs.  For our AMRAP, we are using 40% of your heaviest set of 5.  This will likely be a light weight for the barbell work so push the pace on this part.

  3. 08/29/2018

    5 Rounds

    15 Hang Power Snatch (75/55)(115/75)

    50 Double Unders

    10 Bar Facing Burpees

    The combo of movements in this triplet will get the heart rate up today.  Based on the relatively light weight on the barbell, you should be looking to do these in as few sets as possible.  If you can’t do the 15 unbroken, be thinking about sets of 10-5 or maybe 9-6.  Hold on to the barbell as long as you can for this one.

  4. 08/28/2018

    5K Time Trial

    Time to break out the running shoes!  Last time we did a 5K was August 2, 2017 so we are just a little bit over a year since our last go at it.  Weather should be perfect for a run as the forecast high is 75-78 degrees.  If a 5K is a little much for you, we will have some scaling options.  If you are unable to run, a 5K row will be your modification (we can also modify the distance for the row).   Bring your headphones and enjoy the run and the a day off from the barbell, but make sure you are pushing yourself on your pace.

  5. 08/27/2018

    4 Min AMRAP
    15 Thusters (75/55)(95/65)
    10 Jumping Pull Ups/Pull Ups

    Rest 2 Min

    4 Min AMRAP
    12 Thrusters (95/65)(115/75)
    8 Kipping Pull Ups/C2B

    Rest 2 Min

    4 Min AMRAP
    9 Thrusters (115/75)(135/95)
    6 Strict Pull Ups/Bar MU

    The goal for today is to try to stay consistent with total number of rounds and reps for each AMRAP.  For the pull up variations, band up as necessary (except for the jumping pull ups).  These AMRAPS are intended to be sprinted so make sure you are using weights you can do unbroken for all thrusters if fresh.  Earn those rest breaks!

  6. 08/24/2018


    8 Rounds

    13 Deadlifts (185/125)

    17 Wall Balls (20/14)

    400 Meter Run

    In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

    On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

    Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
    – 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
    – 13 for the boys and their coach
    – 17 for the how long they were trapped inside the cave

    Scaling Options for this WOD will be the following:

    Option 1 (choose if the 400M Runs are your limiting factor)

    8 Rounds

    13 Deadlifts (Choose Weight)

    17 Wall Ball (choose WB weight)

    200 Meter Run

    Option 2  (choose if the 400M Runs are OK, but you need fewer rounds of running and weight work)

    5 Rounds

    13 Deadlifts (choose weight)

    17 Wall Ball (choose weight)

    400 Meter Run

    These are NOT the only scaling options, but certainly a good guideline to look at for your own scaling option.  Your Coach can help you determine what is best for you.  This is a HERO WOD and not meant to be easy, so push yourself a little with this, but lets make sure you have a good plan in place that allows you to get the most out of this WOD.

  7. 08/23/2018

    Complete For Time

    20 Push Ups 1 Sit Up

    19 Push Ups 2 Sit Ups

    18 Push Ups 3 Sit Ups


    Make no mistake about it, this body weight WOD will start to get real quicker than you think.   Please, please, please….focus on form with the push ups. Chest touches floor while maintaining a nice plank throughout the body.  Full lock out at the top.   Don’t make it weird!

    Scaling options are below






    For the scaled push ups, knee push ups are what we want to do.  We can also use a band for these for more assistance.  Your Coach will help you with the banding options.

  8. 08/22/2018

    21 Minute EMOM

    Minute 1 = 6/4 Strict Pull Ups or 4/2 Ring Muscle Ups

    Minute 2= 12/10 or 15/12 Cal Row

    Minute 3= 12 DB Clean & Jerk (50/35)

    Time for a little grunt work today!  The time domain for the EMOM is ideally 40 seconds of work (max) and the remainder of the minute as rest/transition.  Make sure you are picking the proper rep scheme and calories that will provide for that rest so we can maximize the effectiveness of this WOD.  For the pull ups, if you are using a band, pick a thinner band than you would normally use as these pull ups should be a little on the difficult side.  DB C&J will be 6 on each side.

  9. 08/21/2018

    3 x 400 Meter Run

    Work To Rest

    Rest 3 Minutes

    15 Minutes to Build to As Heavy As Possible

    1 Power Snatch

    2 Hang Snatch

    3 OHS

    This one starts with some 400M sprint intervals to get the heart rate up before we begin working with a heavy barbell complex.  Focus on technique today and when in doubt, don’t go heavier if form is breaking down  Use these 15 minutes to fine tune you technique and go heavy if all is looking and feeling good.