​Groundworx CrossFit Newmarket
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Thursday- Goat

2/28/2019

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CrossFit 

On the Minute x 20

Odd: Movement 1
Even: Movement 2

Sweat-X

5 Rounds of:

15 Calorie AirBike
12 Front Rack Lunges
9 DB Clean & Jerk 

*Round for round with a partner
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Wednesday- Overhaul

2/27/2019

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CrossFit 

PERFORMANCE
For Time: 
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)

FITNESS
For Time: 
40 Box Jump Overs
30 Power Snatches (75/55)
20 Strict Pull-ups

Sweat-X

3 Rounds of:

ME Strict Chin-Up
10 ea. 1 Leg KB SLDL
30 sec. Front Plank

9 - 7 - 5
Calorie Bike
x 2 Russian KB Swings
x 3 Abmat Sit-Ups

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Tuesday- Face Off

2/26/2019

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CrossFit 

PERFORMANCE

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

FITNESS
5 Rounds, On the 4:00:
12 Deadlifts (135/95)
9 Barbell-Facing Burpees
12/9 Calorie Assault Bike


Sweat-X


Partners for time:

55 cal.
then
10-1 of:
Plate Ground to OH
Burpee to Plate
Plate OH Lunge (10 ea. leg. 9 ea. leg...)

*partners split the calories then you go, I go partners.
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Monday- This One

2/25/2019

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Picture
CrossFit

PERFORMANCE

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

FITNESS
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (35/25)
15 Dumbbell Goblet Squats (35/25)

Sweat-X

3 Rounds of:

10 DB Bench Press
15 V-Ups
20 sec. ea. Single Leg Hip Bridge Hold 

15min AMRAP:
20 Alt. Lunge
15 Push-Ups
10 Cal. AirBike
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Sunday- U-Turn

2/24/2019

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CrossFit

PERFORMANCE

For Time: 
100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

FITNESS
1.5x Single Unders

Barbell Club

Power Clean Build to Heavy 3

Odds & Evens:
10-8-6-4-2 Bench Press 135/80
9-7-5-3-1 Deadlift 225/155

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Saturday- Barista

2/23/2019

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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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Friday- 19.1

2/22/2019

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CrossFit 

AMRAP 15: 
19 Wallballs (20/14) 
19 Calorie Row
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Thursday- Goat

2/21/2019

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Picture
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

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Wednesday- Double Play

2/20/2019

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Picture
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
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Tuesday- Dead Ahead

2/19/2019

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Picture
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

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Newmarket, ON L3Y 6Z3
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