​Groundworx CrossFit Newmarket
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Saturday- Bunny Run

3/31/2018

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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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Friday- Trio Trip

3/30/2018

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CrossFit 

Teams of 3:
AMRAP 30:
30 DB Snatches (50/35)
45 Wallballs (20/14)
90 Double Unders
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Thursday- the Good Life

3/29/2018

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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

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Wednesday- the Other Total

3/28/2018

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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

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Tuesday- Run Down

3/27/2018

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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

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Monday- the Other One

3/26/2018

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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
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Sunday- Green Day

3/25/2018

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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
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Saturday- Mind Eraser

3/24/2018

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Picture
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.
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Friday- 18.5

3/23/2018

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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
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Thursday- Goat

3/22/2018

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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

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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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