 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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 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  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.  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  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  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.  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 Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit