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Thursday- Randy

1/31/2019

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CrossFit 

For Time: 

75 Power Snatches (75/55)

Sweat-X

3 Rounds of:

10 ea. 1 Leg KB SLDL
30 sec. Front Plank

15-10-5-10-15 of:
AirBike Cal.
KB SDHP
Toes-to-KB
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Wednesday- After Party

1/30/2019

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Picture
CrossFit 

Tempo Pausing Back Squat
5 Sets of 2 
7 Seconds Down. 3 Second Pause.

1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50’s/35's)

After Each Round: 30 Double Unders

Sweat-X

3 Rounds of:

10 ea. DB Bent Over Row
20 Banded Pull-a-Parts

15-12-9 of:
Calorie AirBike
Plate Ground to OH
Burpee to Plate

*you go, I go partners

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Tuesday- Hangnail

1/29/2019

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Picture
CrossFit 

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Sweat-X

For Time:

50/40 Cal AirBike or Row 
then
5 Rounds of:
10 Sandbag Front Rack Lunges
5 Burpee Over Bag

Cash Out:
Tabata
Abmat Sit-Ups
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Monday- Life Jacket

1/28/2019

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Picture
CrossFit 

AMRAP 5: 

27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups (16 Strict)

Rest 5 Minutes 

AMRAP 5: 
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar 

Rest 5 Minutes 

AMRAP 5: 
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups (9 Strict)

Sweat-X

3 Rounds of:

:40 sec Front Plank
:30 sec Plate OH Hold
:20 sec. each Pallof Press

6-9-12-15 of:
KB Swings
Push-Ups
Cal. Row

*you go, I go partners
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Sunday- Turtle Neck

1/27/2019

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Picture
Sweat-X

5 Rounds:

12 DB Reverse Lunges
9 DB Power Cleans
6 DB Push Press

*round for round with partner

Barbell Club


Clean 1RM

Bench Press 1RM
OH Squat 1RM


*score is the total of all three lifts
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Saturday- Bird Box

1/26/2019

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Picture
Sweat-X

15-12-9-6 of:

Calorie AirBike or Row
KB SDHP
KB Goblet Squat
Ring Rows
V-Ups

CrossFit 

For Time: 
Teams of 3
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

0 Comments

Friday- Top Down

1/25/2019

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Picture
CrossFit 

Hang Squat Clean 
Build to Heavy Single

For Time: 
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)
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Thursday- No Brainer

1/24/2019

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Picture
CrossFit 

On the 3:00 x 5 Rounds:

21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

Sweat-X

Tabata:

AirBike
rest 1min
DB Deadlifts & Box Jumps
rest 1min
Row
rest 1min
Slamball & Burpee
0 Comments

Wednesday- Girl Power

1/23/2019

0 Comments

 
Picture
CrossFit 

AMRAP 18:

21/15 Calorie Assault Bike
3 Rounds of "Cindy"
10 Power Snatches (115/80)

Sweat-X

4 Rounds of:

1:00 Calorie AirBike
1:00 DB Cleans
1:00 WallBall
1:00 Abmat Sit-Ups
1:00 Rest
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Tuesday- Layup

1/22/2019

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Picture
CrossFit 

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings (53/35)

Wallballs (20/14)

Sweat-X


18-15-12-9 of:
Calorie Row
DB Front Squats
V-Ups 
DB Push Jerk 
Ring Row

Rest 1min
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CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit
  • Schedule
  • Programs
    • Nutrition
    • Group Classes (CrossFit)
    • Personal Training
    • Kids & Teens
    • WOD
  • Contact
  • About Us
  • Testimonial/ BLOG
  • STORE