 CrossFit
Front Squat Build to Heavy Single For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats PERFORMANCE (165/110) FITNESS (120/85) Sweat-X 5 Rounds: 15/12 Calorie 12 DB Reverse Lunges 9 DB Power Cleans 6 DB Push Press *rest 1 min between rounds
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4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105) Sweat-X 3 Rounds: 200' Dumbbell Farmers Carry 20 Dumbbell Bench Press 200' Dumbbell Front Rack Carry 20 Dumbbell Deadlifts Dumbbells weight is the same for all movements  Sweat-X
AMRAP 15: 21/15 Calorie Assault Bike 15 Kettlebell Swings 30 AbMat Sit-ups 15 Goblet Squats Barbell Club Barbell Cycling On the 2:00 x 5 Sets: 3 Power Cleans 2 Push Jerks 1 Clean & Jerk Establish 3RM Push Jerk (from rack)  Sweat-X
For time: 55/45 cal. then 10-1 of: Plate OH Lunge (10 ea. leg. 9 ea. leg...) Burpee to Plate then 55/45 cal. CrossFit Teams of Two 3 Rounds: 600 Meter Run 60 Deadlifts (155/105) 60 Lateral Barbell Burpees *run together and divide reps as desired.  CrossFit
PERFORMANCE AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) FITNESS AMRAP 15: 90 Single Unders 30/21 Calorie Row 15 Overhead Squats (75/55)  Today is Bring a Friend for Free!CrossFit
PERFORMANCE 6 Rounds: 15/12 Calorie Assault Bike 150' Farmers Carry (53's/35's) 9 Strict Toes to Bar FITNESS 6 Rounds: 15/12 Calorie Assault Bike 150' Farmers Carry (35's/25's) 12 Hanging Knee Raises 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  Bring a friend to any class tomorrow for Free!CrossFit
5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds PERFORMANCE (135/95) FITNESS (95/65) Barbell Club 5 Sets, "On the 3:00": 2 High Hang Squat Cleans 2 Hang Squat Cleans 2 Squat Cleans Establish 1RM Clean  Bring a friend to any class on April 25th for FreeCrossFit
3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest. Sweat-X 5 Rounds of: 10 Calorie Row 10 DB Front Squats 10 V-Ups 10 DB Push Jerk 10 Ring Row Rest 1min  Bring a friend to any class on April 25th for FreeCrossFit
15-12-9: Power Snatch Box Jump Overs Directly Into… 15-12-9: Overhead Squats Lateral Barbell Burpees PERFORMANCE BB(95/65) BJ(24/20) FITNESS BB(75/55) Sweat-X 3 Rounds of: 10 DB Renegade Row 20sec ea. Side Plank 20sec ea. Single Leg Hip Bridge Hold For time: 20/15 Cal. AirBike 20 DB Lunges 15/12 Cal. AirBike 20 DB Lunges 10/9 Cal. AirbIke 20 DB Lunges |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit