Warm up:
Cardio
Barbell Warm up
Dry Run
 

Skill/Strength:
5x5 Push Press
 

WOD: 21, 18, 15, 12, 9, 6, 3
Rx:
Cal Row
Push-press (115/75)
Scaled:
Cal Row
Dumbbell Push-press (15s/10s)
Sport:
Cal Row
Push-press (135/95)
 

Mobility:
Wall Glute
Shoulder to shoulder LAX


(Compare to 190226)
 

Warm up:
Cardio
Barbell Warm up
Dry Runs
 

WOD: 5 Rounds, starting every 4:00
Rx:
15 Calorie Bike
12 Deadlifts (225/155)
9 Burpees Over Bar
Scaled:
15 Calorie Row
12 Deadlifts (20RM)
9 Burpees
Sport:
15 Calorie Bike
12 Deadlifts (275/185)
9 Bar Facing Bu...

(Compare to 190228)
 

Warm up:
Cardio
Dry Run
 

WOD: 4 Rounds, 1 minute at each station for max reps
Rx & Sport:
Wallball Shots (20/14)
Push-ups
Box Jumps  (24”/20”)
Double-unders
Sit-ups
Rest
Scaled:
Wallball Shots (20/14)
Incline Push-ups
Box Jumps  (12”)
Jump Rope
Sit-ups
R...


(Compare to 190225)
 

Warm up:
Cardio
Shoulder Progressions
Dry Run
 

WOD: 5 Rounds for time
Rx:
10 Strict Pull-ups
20 Alternating Dumbbell Snatches (50/35)
Scaled:
10 Ring Rows
20 Alternating Dumbbell Snatches (20/12)
Sport:
2 Legless Rope Climbs
30 Alternating Dumbbell Snatch...


In teams of 2
5x4min AMRAPs with 4min Rest betwee:
AMRAP #1
21 Hang Squat Clean (135/95)
20 DB Push Press
20 Cal Row
AMRAP #2
18 Hang Squat Clean (165/115)
20 DB Push Press (50s/35s)
20 Cal Row
AMRAP #3
15 Hang Squat Clean (185/125)
20 DB Push Press (50s/35s)
20 Cal Row
AMR...


(Compare to 190212)
 

Warm up:
Cardio
Ring MU Breakdown
Dry Runs
 

WOD: 3 Rounds for time:
*Bring a valentine or friend for free today and perform 4 rounds, breaking up reps however you want with a partner!
Rx:
7 Strict MUs
30 KB Swings (50/35)
150 DUs
Scaled:
7 False Grip Ri...


 

Warm up:
Cardio
Dynamics
Dry Run
 

WOD: 2 Rounds for time
Rx:
30/25 Cal Bike
75’ Sandbag Lunges (75/50)
6 Wall Walks
20 T2B
75’ Sandbag Lunges (75/50)
Scaled:
25/20 Cal Bike
75’ Walking Lunges
6 Inchworms
20 T2P
75’ Walking Lunges
Sport:
40/30 Cal Bike
75’ Sandbag Lunges (7...


(Compare to 170302, 180226, 190213)
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
7x3 Pause (catch) Push Jerk
 

WOD: 10 Min AMRAP
Rx:
2 O/H Squats (135/95)
4 Burpees Over Bar
8 Sit-ups
Scaled:
2 Front Squats (50%)
4 Burpees Over Bar
8 Sit-ups
Sport:
2 O/H Squats...


 

Warm up:
Cardio
Dynamics
Barbell Warm-up
 

Skill/Strength:
6x3 Deadlift
 

WOD: 3 Rounds for Quality
12 Alternating Single-legged KB Deadlifts
12 Bent Over Barbell Rows
50’ Backwards Sled Drag
 

Mobility:
Ham Band
Spine Roll


(Compare to 170616, 180216, 190211)
 

Warm up:
Cardio
Dry Runs
 

Skill/Strength: POST WOD

3 Rounds:
250M Row
30 Seconds of L-Sit
50’ Handstand Walk
 

WOD: 1 Round for time
Rx & Sport:
1000M Row
50 Thrusters (45/35)
30 Pull-ups
Scaled:
1000M Row
50 Jumping Air Squats
30 Ring Row...


In Teams of 2 - 10 Rounds for time +200Cal Row
Partner A Performs:
15 Wallball Shots
10 T2B
5 Box Jumps (30”/24”)
While Partner B performs Max Cal Row.
*Switch when partner A is complete.


 



(Compare to 190208)
 

Warm up:
Cardio
Barbell Warm up
Dry Runs
 

WOD: 4x 4 Min AMRAPs with 3 Minute Rest between
Rx:
AMRAP #1:
20 HSPUs
20 Power Cleans (135/95)
AMRAP #2
15 HSPUs
15 Power Cleans (165/115)
AMRAP #3
10 HSPUs
10 Power Cleans (185/130)
AMRAP #4
5 HSPUs
5 Power C...


 

Warm up:
Cardio
Mobility
Barbell warm up
 

Skill/Strength:
Post WOD Beep Test
 

WOD: 10 min AMRAP
Rx & Sport:
30 Double-unders
16 Dumbbell Snatch (50/35)
Scaled:
30 Jump Rope
16 Dumbbell Snatch (15/12)
 

Mobility:
Calf Pole
Trap LAX

 


(Compare to 180213, 190207)
 

Warm up:
Cardio
Dry Run
 

WOD: For time/30 Min Cap
Rx:
25 Cal Bike
25 Cal Row
5 Rounds of Cindy
20 Cal Bike
20 Cal Row
4 Rounds of Cindy
15 Cal Bike
15 Cal Row
3 Rounds of Cindy
10 Cal Bike
10 Cal Row
2 Rounds of Cindy
5 Cal Bike
5 Cal Row
1 Roun...

Please reload

Street:
261 Elm Street

Milford, NH 03055
Phone:

603-213-5945
Email:

info@crossfitsouhegan.com

  • Facebook Social Icon
  • Instagram Social Icon

CrossFit Souhegan

BETTER THAN YESTERDAY

Live closer to Nashua, NH? Check out our second location, 

CrossFit Nashua!