Friday 5.25.18

GPP 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees PERFORMANCE 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees OPEN 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees Goal: Time Domain: 13:00 – 20:00. This is a version […]

Wednesday 5.23.18

GPP – PERFORMANCE – OPEN “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is […]

Saturday 5.19.18

GPP “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) PERFORMANCE “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) OPEN “Kelly” 5 Rounds: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24/20) This workout is a long met-con and was created by Greg Glassman for […]

Friday 5.18.18

GPP 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees PERFORMANCE 100/80 Calorie Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees OPEN 75/60 Cal Assault Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees Goal: 9:00 to 13:00 This workout touches transition between all three energy pathways, primarily going oxidative with aerobic work. This is a […]

Thursday 5.17.18

GPP AMRAP 20: 20 Devil Press (40/20) 14 Kettlebell Deadlifts (70/53) 2 Rope Climbs PERFORMANCE AMRAP 20: 20 Devil Press (40/20) 14 Kettlebell Deadlifts (70/53) 2 Rope Climbs OPEN AMRAP 20: 20 Devil Press (50/35) 14 Kettlebell Deadlifts (100/70) 2 Rope Climbs Goal: 4-5 Rounds The Devil’s DB Press is a new movement for us […]

Wednesday 5.16.18

GPP Overhead Squat – Heavy Set of 3 Then, EMOMx12, Alternating: Min 1: 12 DB Front Rack Lunges (35/20) Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups (45/30) Min 4: 40 second Plank Hold PERFORMANCE Overhead Squat – Heavy Set of 3 Then, EMOMx12, Alternating: Min 1: 12 DB Front Rack Lunges […]

Tuesday 5.15.18

GPP “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups PERFORMANCE “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups OPEN “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Goal: 7:00 to 12:00 Another one of the classic benchmark workouts is Helen. This is a […]

Monday 5.14.18

GPP 3 Rounds: 10 Power Cleans (95/65) 10 Front Squats 10 Push Jerks 100 Double-Taps PERFORMANCE 3 Rounds: 10 Power Cleans (115/80) 10 Front Squats 10 Push Jerks 50 Double-unders OPEN 3 Rounds: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders Goal: Time Domain: 8:00 – 12:00. This workout will be […]

Sunday 5.13.18

GPP 240 Single-unders 60 Cal Row 60 Sit-ups 180 Single-unders 45 Cal Row 45 Sit-ups 120 Single-unders 30 Cal Row 30 Sit-ups PERFORMANCE 120 Double-unders 60 Cal Row 60 Sit-ups 90 Double-unders 45 Cal Row 45 Sit-ups 60 Double-unders 30 Cal Row 30 Sit-ups OPEN 120 Double-unders 60 Cal Bike 60 Sit-ups 90 Double-unders 45 […]