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
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
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
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