Sunday 9.23.18
GPP 9 Rounds: 30 Pushups 10 Deadlifts (215/135) PERFORMANCE 9 Rounds: 30 Pushups 10 Deadlifts (215/135) OPEN 9 Rounds: 30 Pushups 10 Deadlifts (215/135)
Saturday 9.22.18
GPP 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) PERFORMANCE 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) OPEN 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters
Friday 9.21.18
GPP Power Clean – 6 sets of 5 For Time: 21 Lateral Barbell Burpees 21 Power Cleans (115/80) 21 Lateral Barbell Burpees PERFORMANCE Power Clean – Build to Heavy Single For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees OPEN Power Clean – Build to Heavy Single For
Thursday 9.20.18
GPP 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) PERFORMANCE 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53)
Wednesday 9.19.18
GPP Pausing Front Squat – 5 sets of 3 Front Squat – 5 sets of 3 AMRAP 8: 15 Abmat Sit-Ups 60 DT/DU PERFORMANCE Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single AMRAP 8: 15 Abmat Sit-Ups 30 Double Unders OPEN Pausing Front Squat – Build to
Tuesday 9.18.18
GPP AMRAP 4: 3 rounds: 12 Deadlifts (75/55) 9 Hang Power Cleans (75/55) 6 Push Jerks (75/55) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts
Monday 9.17.18
GPP AMRAP 15: 55 Power Snatches (75/55) 55 Pull-Ups 55 Calorie Row 55 Dumbbell Push Press (35/25) PERFORMANCE AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Dumbbell Push Press (35/25) OPEN AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Bike 55 Handstand Push-ups Goal: .8 to 1.1 Rounds This
Sunday 9.16.18
Sunday GPP 21-18-15-12-9-6-3 Calorie Row Strict Press (55/35) PERFORMANCE 21-18-15-12-9-6-3 Calorie Bike Strict Press (65/45) OPEN 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55) No time goals today. Quality accessory movement to bulletproof our body. We want to get our heart rate up to an RPE of 7.
Saturday 9.15.18
Saturday GPP “Mind Eraser” AMRAP 20: 7 Power Cleans (115/80) 7 Burpees 200 Meter Run PERFORMANCE “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run OPEN “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run Goal: 8-13 Rounds This is one of the Crossfit New England benchmarks
Friday 9.14.18
Friday GPP 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55) PERFORMANCE 5 Rounds: 20/15 Calorie Row 10 Thrusters (95/65) OPEN 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Goal: 7 to 10 Minutes Glycolytic burner today. Thrusters are light, so we want to ensure these are unbroken on all sets. If you need to go