​Groundworx CrossFit Newmarket
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Sunday

3/31/2019

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Sweat-X

3 Rounds:
60 x 10 Meter Shuttle or 600 Meter Run
30 DB Push Press
30 DB Deadlifts
30 Abmat Sit-Ups

Barbell Club

Clean 1RM
Bench Press 1RM
OH Squat 1RM


*score is the total of all three lifts
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Saturday- Rope-a-Dope

3/30/2019

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CrossFit

Teams of 3: 

AMRAP 25: 
90/60 Calorie Assault Bike 
60 Alternating Dumbbell Snatches (70/50) 
300 Double Unders 
15 Rope Climbs

Sweat-X

5 Rounds of:

15m Single Arm KB Farmers Carry (15m R/ 15m L)

*alternate with a partner
​
5 Rounds of:
20 DB Step-Ups 20"
15 KB Swings
10 Push-Ups

*round for round with a partner
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Friday- Macho Mile

3/29/2019

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CrossFit

4 Rounds For Time: 
400 Meter Run 
3 Rounds of “Macho Man” 

1 Round of Macho Man: 
3 Power Cleans
3 Front Squats
3 Push Jerks


PERFORMANCE (135/95)
FITNESS (95/65)
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Thursday- Helmet Hair

3/28/2019

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CrossFit 

PERFORMANCE
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

FITNESS
5 Rounds:
10 Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

Sweat-X

5 Rounds of:
1:00 Battle Rope Slams
1:00 Calorie Bike
1:00 Wallball
1:00 Row
1:00 Side Plank (:30sec. each side)
1:00 Rest

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Wednesday- Dead Broke

3/27/2019

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CrossFit 

AMRAP 5: 

Buy-In: 50/35 Calorie Row 
Immediately Into…
12 Deadlifts 
8 Box Jump Overs 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 35/25 Calorie Row 
Immediately Into…
8 Deadlifts 
8 Box Jump Overs 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 20/15 Calorie Row 
Immediately Into…
4 Deadlifts 
8 Box Jump Overs 


PERFORMANCE Round 1 (185/135) Round 2 (225/155) Round 3 (245/165) Box Jumps (24/20)
FITNESS Round 1 (135/85) Round 2 (155/95) Round 3 (165/105)

Barbell Club 

EMOMx10:

3 Power Snatch
into
EMOMx10:
2 Power Cleans
into
EMOMx10:
1 Deadlift


*building over all three EMOMs
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Tueday- Inner Tube

3/26/2019

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CrossFit 

PERFORMANCE

25-20-15-10-5:
Power Snatches (75/55) 
Toes to Bar 
Burpees

FITNESS
25-20-15-10-5:
Power Snatches (55/45) 
Hanging Knee Raises
Burpees

*barbell passes below the knee

Sweat-X

5 Rounds of:

10 ea. DB Split Squats
10 Barbell Bench Press
10 10 ea. Landmine Rotations
15 Inverted Ring Rows
15 Russian KB Swings

Cash Out-
Tabata AirBike
rest 1min
Tabata Abmat Sit-Ups
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Monday- Wall E

3/25/2019

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CrossFit
“Open 19.5”
For Time:
33-27-21-15-9
Thrusters (95)
Chest to Bar Pull-ups


20 Minute Cap
-or-
“Wall-E”AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

Sweat-X

5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between


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Sunday- Steamroll

3/24/2019

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Sweat-X

AMRAP 25: 

50 Meter Sled Push
100 Meter Sand Bag Run 
200 Meter Run

or

AMRAP 25:
10/8 Cal. AirBike
20 Walking Lunges
250/200 Meter Row

Barbell Club


Build to Heavy
3 Position Squat Clean

EOMOMx12 (6 Rounds)
5 Power Cleans

*in remaining time max Front Squats, choose your own #
record total reps as score, note weight.
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Saturday- Party Bus

3/23/2019

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CrossFit

Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean


*One barbell. Score is sum of all three weights. Rest 3 minutes before completing "Party Bus".

Teams of 3:
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)


*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds.

Sweat-X

18-15-12-9-6 of:
Calorie Row
DB Front Squats
V-Ups
DB Push Jerk
Ring Row

Rest 1min
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Friday- 19.5

3/22/2019

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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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