Friday 4.27.18

GPP – PERFORMANCE – OPEN “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)   “Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all

Thursday 4.26.18

GPP Barbell Rows & Single Arm DB Presses – 3 Rounds to Failure DB Front Rack Lunges & Dumbell Front Squats – 3 Rounds to Failure PERFORMANCE Barbell Rows & Single Arm DB Presses – 3 Rounds to FailureDB Front Rack Lunges & Dumbell Front Squats – 3 Rounds to Failure OPEN Barbell Rows &

Wednesday 4.25.18

GPP/FITNESS 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run PERFORMANCE 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21

Tuesday 4.24.17

GPP/FITNESS AMRAP 15: 15 Box Jump Overs (24/20″) 12 Push-ups 9 Power Cleans (135/95) PERFORMANCE AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) OPEN  AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) The reason we choose ring dips over stationary dips is the

Monday 4.23.18

GPP/FITNESS “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-ups 50  Double Unders/Double Taps/Single-unders PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (155/105) 20 Chest-to-Bar Pull-ups 50 Double-unders OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50 Double-unders This is one of the benchmarks we follow and test in our

Sunday 4.22.18

21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) The strict press targets the muscles that you use to stabilize overhead and increases the stability of your core. The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Today we combine aerobic work with strict

Saturday 4.20.18

Teams of 2 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 400 Meter Run 9 Kettlebell Swings(53/35) 9 Goblet Squats (53/35) Teammates divide the run as they see fit. All KB\Squat work is performed individually by each team member.

Thursday 4.19.18

Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (115/80) 400m Team Run We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently