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
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
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
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
GPP “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest PERFORMANCE “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest OPEN “Fight Gone Bad” 3 Rounds: 1:00 at
GPP “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees PERFORMANCE “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees OPEN “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees Goal: 8:00 to 10:00 No equipment necessary. The name of the game for this CrossFit New England benchmark is how fast we can
GPP Teams of 4-5: 5:00 at each station: Prowler Push Sled Pull Erg Sandbag Toss Yoke Carry PERFORMANCE Teams of 4-5: 5:00 at each station: Prowler Push Sled Pull Erg Sandbag Toss Yoke Carry OPEN Teams of 4-5: 5:00 at each station: Prowler Push Sled Pull SErg Sandbag Toss Yoke Carry Strongman style movements are an opportunity for
GPP AMRAP 13: 55/40 Calorie Row 55 Thrusters (75/55) 55 Jumping Pull-ups 55 DB Push Press (35/25) PERFORMANCE AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 DB Push Press (35/25) OPEN AMRAP 13: 55/40 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPU Goal: .7 to 1 Round Todays chipper closely resembles
GPP AMRAP 3: 15/12 Calorie Row 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 4 Power Snatch (115/80) PERFORMANCE AMRAP 3: 15/12 Calorie Row 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie
GPP 5 Rounds: 9 Power Cleans (115/80) 15 Push-ups 21 Squats 200m Run PERFORMANCE 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run OPEN 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m Run Goal: Time Domain: 10:00 – 17:00. “A dog wags its tail, a bird flaps its wings. Humans squat,