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 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,
GPP – PERFORMANCE – OPEN Romanian Deadlift 4 x 8 4 Super Sets, not for time: 15 Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings While we spend most of our time on the big movers such as squats and deadlifts, there is great value in accessory movements. These movements provide variance in