 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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 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  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)  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  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  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  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  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.  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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CROSSFIT GROUNDWORX
611 Steven Ct Unit 2 Newmarket, ON L3Y 6Z3 |
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