 CrossFit
Bench Press 5x5 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups Sweat-X 3 Rounds of: 10 Parallette Push-Ups (2-1-2-1) :30 Parallatte L-Sit (accumulate time) 4 Rounds of: 10/8 Cal. Row 8 Burpees Over Erg. 8 Alt. DB Snatch *round for round with a partner
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 CrossFit
On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches PERFORMANCE (115/85) FITNESS (95/65) Barbell Club On the Minute x 5: Minute #1 - 2 Hang Squat Snatch Minute #2 - 2 Hang Squat Snatch Minute #3 - 2 Hang Squat Snatch Minute #4 -1 Hang Squat Snatch Minute #5 -1 Hang Squat Snatch Rest 1:00 On the Minute x 5: 1 Hang Squat Snatch, building in load. Establish Heavy Triple OH Squat (from rack)  CrossFit
PERFORMANCE For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) FITNESS For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (165/105) Sweat-X For Quality: 10 Turkish Get-Ups 3 Rounds of: 10 ea. 1 Leg KB SLDL (slow) 30 sec. Front Plank 5 Rounds of: 12/9 Calore AirBike 15 KB SDHP *rest 1 Min between rounds.  930 AM Class today!CrossFit Community WOD
Partner Murph & other Scaling options are also available tomorrow! “Smurph” 800m Run 50 Pullups 100 Pushups 150 Squats 800m Run Or “Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *partition reps as desired.  2 Rounds:
200' Walking Lunge 100 Double Unders or 150 Single Unders 35/25 Calorie Assault Bike Barbel Club Building E2MOMx10: 3 Position Clean & Jerk *High Hang Clean + Jerk, Hang Clean + Jerk & Clean + Jerk. The focus is on speed and position practice not to top out heavy. 10 Rounds of: 9 Deadlifts 6 Hang Power Cleans 3 Push Jerk 105/75  Sweat-X
55/45 Calorie Anything then 10-1 of: DB Squat Cleans Burpees 10 Abmat Sit-Ups after each round CrossFit Teams of 3 For Time (30 Minute Cap): 3 Rounds: 400 Meter Team Run 50 Barbell Facing Burpees 9 Rope Climbs Directly Into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135)  CrossFit
3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20") 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest  CrossFit
3 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry 2 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups 200 Meter Farmers Carry 1 Rounds: 30 AbMat Sit-ups 15/10 Calorie Assault Bike 10 Strict Pull-ups PERFORMANCE Carry (53/35) FITNESS Carry (35/25) Sweat-X 15-12-9 of: Cal. Anything DB Deadlifts DB Push Jerk Slamball *you go, I go partners  Barbell Club
Snatch Complex 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat For Load & Time 15-12-9 Snatch *the goal is to pick a weight across for all four sets that can be done T&G UB. CrossFit Teams of 3: AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/125) AMRAP Back Squats (225/145) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)  CrossFit
PERFORMANCE 3 Rounds: 15 Power Cleans (115/80) 20 Push-ups 2 Rounds: 27/21 Calorie Row 75 Double Unders 1 Round: 35/25 Calorie Assault Bike FITNESS 3 Rounds: 15 Power Cleans (95/65) 20 Push-ups 2 Rounds: 27/21 Calorie Row 115 Single Unders 1 Round: 50/35 Calorie Bike Sweat-X Tabata: AirBike rest 1min Lunges (Jumping) & Rope Slams rest 1min Row rest 1min Sandbag Cleans & Burpee rest 1min Abmat Sit-Ups |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit