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
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 &
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
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
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
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
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.
21-15-9: Push Jerks (95/65) Pull-ups
At StoneCutter, warmups, preparation, and mobility are a key component of everything we do. There are a few key concepts that are important to incorporate in every warm up in our group classes. A good warm up will increase the core temperature and prime the body’s systems for high intensity work. During an effective warm
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