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Wednesday- Downpour

2/28/2018

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CrossFit

3 Rounds:
500 Meter Row or 400 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Sweat-X

4 Rounds
1min Stations:
Calorie AirBike
Wallballs
Alternating Dumbbell Snatches (50/35)
Rest 2min

Mindline Cash-Out
3 Rounds of:
10 V-Ups
20 Flutter Kicks
20 Supermans


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Tuesday- Fast Lane

2/27/2018

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CrossFit 

Power Snatch
Build to Heavy Set of 2

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
30/25 Calorie Assault Bike

Sweat-X

Tabata:
Row
Rest 1min
DB Push Press & Front Plank
Rest 1min
AirBike
Rest 1min
KB Swings & Abmat Situps

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Monday- Iron Lung

2/26/2018

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CrossFit

AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Sweat-X

3 Rounds of:
10ea. DB Bent Over Row
20sec ea. Side Plank

9-12-15 of:
Calorie Anything
DB Front Squats
Slamball Burpee

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Sunday- Jump Ship

2/25/2018

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AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups
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Saturday- Hot Seat

2/24/2018

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Friday- 18.1

2/23/2018

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CrossFit 

Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row

Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Find full scaling options and workout details at: games.crossfit.com/workouts/open/2018

​Sweat-X


:30sec WORK - :30sec Rest
5x Row
5x Slamball
5x Skip
5x Abmat Sit-Ups
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Thursday- Double Time

2/22/2018

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CrossFit

Clean and Jerk
Build to a Heavy Single

AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters (115/80)

Sweat-X

4 Rounds of:
10 DB Bench Press
10 KB Russian Swings
10 Pull-Ups (Strict/Banded)
10 cal. AirBike

Rest 1min between rounds

Open Prep

​Rest day



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Wednesday- Eighteen Wheeler

2/21/2018

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CrossFit 

AMRAP 18:
18/12 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Sweat-X

AMRAP 20:
20 Abmat Sit-Ups
15/12 Cal. Anything
10 DB Thrusters
5 Slamball

*you go, I go Partners

Open Prep

1. Barbell Conditioning
For Time:
30 Power Snatches (155/105)


2. Overhead Squat
Build to a Heavy Set of 10

​
3. Conditioning
AMRAP 18:
18 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar


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Tuesday- Waterworks

2/20/2018

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CrossFit 

​Push Press
5 Sets of 3

For Time:
50/35 Calorie
40 Kettlebell Swings (24/16)
30 Push Press (115/80)
40 Kettlebell Swings (24/16)
50/35 Calorie

Sweat-X

Tabata
DB Front Squats & Front Plank
Rest 1min
Row
Rest 1min
Box Jumps & DB Deadifts
Rest 1min
AirBike

Open Prep

1. Strict Handstand Push-ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

2. Push Press
5 Sets of 3

3. Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (32/24)
30 Push Jerks (135/95)
40 Kettlebell Swings (32/24)
50/35 Calorie Row

4. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings
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Monday- Buckle Up

2/19/2018

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9AM CrossFit

In pairs 4 Rounds of

AMRAP 3:
30 Walking Lunge 50/35's
30 AbMat Sit-ups
Max Calorie Row

*rest 3 while partner performs AMRAP 3

Score= total calories


​10AM Sweat-X 

Groups of 4+ Funnel

20min AMRAP:
2-4-6-8....
10m Shuttle
KB Deadlifts
Burpee
Slamball
AirSquats


​11AM FamilyFit 

Farmers & Lumberjack Game

Circle Tag
Obstacle Course
Team Sled Push

*parents play too!
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Newmarket, ON L3Y 6Z3
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Saturday & Sundays: 8am - 2pm
CrossFit Journal: The Performance-Based Lifestyle Resource
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