 Sweat-X
15-12-9-6 of: Calorie AirBike or Row DB Deadlifts Push-Ups x2 Abmat Sit-Ups CrossFit Teams of 3 For Time: 600m Run 6 Rope Climbs or 18 Strict Chin-Ups 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs or 27 Strict Chin-Ups 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs or 36 Strict Chin-Ups 50 Squat Cleans (135/95) *run is completed as a group carrying 1 sandbag. All 3 athletes have to be back in the gym before you can start the rope climbs.
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 CrossFit
Teams of 3: AMRAP 30: 30 DB Snatches (50/35) 45 Wallballs (20/14) 90 Double Unders  CrossFit
3 Rounds for time of: 500m Row (or 400m Run) 12 Burpees 21 Box Jumps 24/20" Sweat-X 4 Rounds of: 1:00 Calorie Bike 1:00 Lunges 1:00 Russian KB Swings 1:00 Abmat Sit-Ups 1:00 Rest  CrossFit
Clean 1RM Bench Press 1RM OH Squat 1RM *score is the total of all three lifts Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Single Leg Hip Bridge 30 sec. Front Plank 15-12-9-6 of: Calorie AirBike KB SDHP Box Jump  CrossFit
10 Sets of: 2 Power Snatches 3 Rounds: 15 Power Snatches (95/65) 30 Double Unders 200 Meter Run or 14/10 AirBike Sweat-X Tabata: AirBike rest 1min Lunges & Rope Slams rest 1min Row rest 1min Sandbag Cleans & Burpee rest 1min Abmat Sit-Ups  CrossFit
AMRAP 7: 3 Kettlebell Swings (24/16) 3 Goblet Front Squats (24/16) 3 Burpees 6 Kettlebell Swings (24/16) 6 Goblet Front Squats (24/16) 6 Burpees 9 Kettlebell Swings (24/16) 9 Goblet Front Squats (24/16) 9 Burpees 12 Kettlebell Swings (24/16) 12 Goblet Front Squats (24/16) 12 Burpees … -or- Complete as many reps as possible in 7 minutes of: •3 thrusters •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar pull-ups •18 thrusters •18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb. Women use 65 lb. Sweat-X 6 Rounds of: 10/8 Cal. Row 10 Push-Ups 10 Alt. DB Snatch *round for round with a partner  3 Rounds of:
AMRAP 4: Bike/Row for Calories On the 0:00 – 15 Abmat Sit-Ups On the 1:00 – 12 Abmat Sit-Ups On the 2:00 – 9 Abmat Sit-Ups On the 3:00 – 6 Abmat Sit-ups Rest 2:00 between rounds  Sweat-X
3min AMRAP: :30sec. Calorie Anything 10 alt. DB Snatch rest 2 min 3min AMRAP: :30sec. Calorie Anything 15 DB Goblet Squat rest 2 min 3min AMRAP: :30sec. Calorie Anything 5 Burpee over DB CrossFit Partners AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run or 250 Meter Row *one partner runs/rows while the other completes cleans and burpees then switch.  CrossFit
Complete as many reps as possible in 7 minutes of: •3 thrusters •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar pull-ups •18 thrusters •18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Men use 100 lb. Women use 65 lb Sweat-X 15-12-9 of: Calorie AirBike DB Deadlifts Push-Ups Slamball  CrossFit
On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Sweat-X 5 Rounds of: 1:00 Battle Rope Slams 1:00 Calorie Bike 1:00 Wallball 1:00 Row 1:00 Abmat Sit-Ups 1:00 Rest |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@groundworx.fit