​Groundworx CrossFit Newmarket
  • We'll See You Soon

Monday- Spin Doctor

4/30/2018

0 Comments

 
Picture
CrossFit 

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (24/16)

​Sweat-X


4 Rounds of:
10 Cal. AirBike
10 Alt. DB Snatch
10 Slamball
20 Lateral Jumps

*round for round with a partner
0 Comments

Sunday- Sled & Sweat

4/29/2018

0 Comments

 
Picture
3 Teams 5 Rounds of:
50m Sled Sprints (Empty)

Groups of 4-5
3 Rounds For Time:
250m Row
15/12 Calorie AirBike
200m Sandbag Run

0 Comments

Saturday- Century Club

4/28/2018

0 Comments

 
Picture
CrossFit 

Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time Cap

​Sweat-X


20-15-10-5 of:
Cal. Row
DB Deadlifts
DB Hang Squat Clean
DB Push Jerk

*you go, I go partners.
0 Comments

Friday- Surfer on Acid

4/27/2018

0 Comments

 
Picture
CrossFit 

3 Rounds For Time:
400 Meter Run
21 Burpees

EMOMx10:
Odd: Goat 1
​Even: Goat 2

0 Comments

Thursday- Rack City

4/26/2018

0 Comments

 
Picture
CrossFit

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Sweat-X

4 Rounds of
:30 Seconds Work/ :30 Seconds Rest
Row
Sandbag Squat Cleans
Skip
Wallball
1 Min Rest

0 Comments

Wednesday- Full Circle

4/25/2018

0 Comments

 
Picture
CrossFit 

For Time:
1500 Meter Row
100 Double Unders
50 Shuttle Sprints (10m) or 40 cal. AirBike
100 Double Unders
1500 Meter Row
0 Comments

Tuesday- Ring of Fire

4/24/2018

0 Comments

 
Picture
CrossFit 

Squat Snatch
Build to a Heavy Single

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish

or

AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…

Up by (2) reps until finish

Sweat-X

3-5 Rounds of:
10 Chest to Ring
10 Kettlebell Swings
10 KB Goblet Squats
10 Toes-to-KB
10 Box Jumps
10 Burpees

*you go, I go partners.
0 Comments

Monday- Little Linda

4/23/2018

0 Comments

 
Picture
CrossFit

Bench Press
Build to a heavy Double

10-8-6-4-2 of:
Deadlift
Bench Press
Squat Clean

Sweat-X

15-12-9 of:
Cal. Anything
DB Deadlifts
DB Push Jerk
Slamball

*you go, I go partners
0 Comments

Saturday- Jump Ship

4/22/2018

0 Comments

 
Picture
AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups
0 Comments

Friday- Belt Buckle

4/20/2018

0 Comments

 
Picture
CrossFit 

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees
0 Comments
<<Previous

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017

CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
Let's Get Better Together.
Hours of Operation
Monday - Friday: 8am - 9pm
Saturday & Sundays: 10am - 2pm
CrossFit Journal: The Performance-Based Lifestyle Resource
  • We'll See You Soon