 CrossFit
Teams of 3 For Time: (30 Minute Time Cap) 100/70 Calorie Assault 70 Clean and Jerks (135/95), 70 Toes to Bar 50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups 30 Clean and Jerks (185/135), 30 Bar Muscle-ups 100/70 Calorie Assault Sweat-X 20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners.
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 CrossFit
PERFORMANCE & FITNESS On the Minute x 20 Odd: Movement 1 Even: Movement 2 *goats are movements that you need (want) to work on. Coaches today will help you tailor the workout. Sweat-X 3 Rounds of: 10 ea. Single Arm Strict Press (L-Sit) 10 ea. Single RFE DB Split Squat 10 Wheel Outs 3 Rounds of 1min Rotating Stations AirBike DB Power Cleans Wallball 1 Min Rest  CrossFit
PERFORMANCE AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders FITNESS AMRAP 15: 5 Power Snatches (75/55) 10 Overhead Squats (75/55) 15 Hang Power Cleans (75/55) 20/15 Calorie Row 75 Single Unders Sweat-X 12-10-8 of: Cal. Anything DB Push-Ups or Dips DB Deadlifts DB Front Rack Lunges *you go, I go partners  CrossFit
PERFORMANCE 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) FITNESS 4 Rounds: 21 Deadlifts (95/65) 15 Box Jump Overs 9 Push Jerks (95/65) Sweat-X 3 Rounds of: ME Inverted Ring Rows 5 Max Height Box Jumps (step down) 3 Rounds for Quality of: 15 Heavy Russian Kettlebell Swings 10 KB Pausing Goblet Squats (3-3-1-1) 15 Toes-to-KB *rest between rounds  CrossFit
For Time: 75 Wallballs 35/25 Calorie Assault Bike 10 Rounds of "Strict Cindy" Sweat-X 5 Rounds For Time: 250/200 Meter Row 100 Meter DB Farmers Carry 20 Abmat Sit-Ups 10 Meter Walking Lunge  Sweat
3 Rounds: 75 Double Unders or 100 Singles 50 Air Squats 25/18 Calorie Row Barbell Club Establish Push Jerk (or Split) Heavy Triple Death By Clean & Jerk EMOM add 1 reps each minute 135/95 or a # you could cycle 10 reps + fresh.  CrossFit
Teams of 3 For Time (30 Minute Time Cap): 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs (24/20) 9 Rope Climbs 60 Power Snatches (115/80) 60 Box Jump Overs (24/20) 6 Rope Climbs 30 Power Snatches (135/95) 30 Box Jump Overs (24/20) 3 Rope Climbs Sweat-X 5 Rounds of: 15m Single Arm KB Farmers Carry (15m R/ 15m L) *partner holding front plank, alternate round for round. 5 Rounds of: 20 DB Step-Ups 20" 15 KB Swings 10 DB Strict Press *round for round with a partner  CrossFit
PERFORMANCE & FITNESS For Time: 21 - 15 - 9 Row Calories (Women: 15-10-5) Front Squats 15 - 12 - 9 Toes to Bar/ Hanging Knee Raises Hang Squat Cleans 12 - 9 - 6 Burpees over Bar Thrusters PERFORMANCE 95/65 FITNESS 75/55  CrossFit
PERFORMANCE 5 Rounds: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14) FITNESS 5 Rounds: 20 Kettlebell Swings (35/26) 20 AbMat Sit-ups 20 Wallballs (14/10) |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@groundworx.fit