​Groundworx CrossFit Newmarket
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Saturday- Paypal

2/29/2020

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Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35's/25's)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)
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Friday- AWOL

2/28/2020

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AMRAP 5:
40/30 Calorie Assault Bike
Max Power Snatches

Rest 5 Minutes

AMRAP 5:
40/30 Calorie Assault Bike
Max Power Clean and Jerks

Rest 5 Minutes

AMRAP 5:
40/30 Calorie Assault Bike
Max Thrusters


PERFORMANCE: 95/65
FITNESS: 75/55
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Thursday- Fortitude

2/27/2020

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BENCHMARK WORKOUT
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: Burpees

*lowest round of burpees is your score.
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Wednesday- Turbo Tax

2/26/2020

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AMRAP 15:
30/21 Calorie Assault Bike
30 Kettlebell Swings
30 Box Jumps
30 Deadlifts


PERFORMANCE (53/35)(24"/20")(135/95)
FITNESS (35/25)(105/75)
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Tuesday- Double Jeopardy

2/25/2020

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PERFORMANCE:
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups 
5 Power Snatches 
*Build in Power Snatch Weight*

FITNESS:
On the 4:00 x 5 Rounds:
75 Single Unders
25 MB Slams 20/14
5 Power Snatches 
*Build in Power Snatch Weight*
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Monday- Deadliest Catch

2/24/2020

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3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees


PERFORMANCE (95/65)
FITNESS (75/55)
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Sunday 60

2/23/2020

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10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories
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Saturday- Team Barbara

2/22/2020

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Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
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Friday- Wise Men

2/21/2020

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AMRAP 3:
Macho Man

Rest 3 Minutes

AMRAP 3:
Macho Man

Rest 3 Minutes

AMRAP 3:
Macho Man


PERFORMANCE: (135/95)(155/105)(185/135)
FITNESS: (95/65)(105/75)(135/95)
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Thursday- Foot Locker

2/20/2020

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5 Rounds:
9 Toes to Bar
15 Wallballs

Directly Into...

5 Rounds:
9 Power Snatches
15 Overhead Squats


PERFORMANCE:
Wallball 20/14
Barbell 75/55

FITNESS:
Wallball 14/10
Barbell 45/35
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CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
Let's Get Better Together.
Hours of Operation
Monday - Friday: 6am - 9pm
Saturday & Sundays: 8am - 2pm
CrossFit Journal: The Performance-Based Lifestyle Resource
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