 Bring a Friend for Free April 25th! Sweat-X
AMRAP 21: 21/15 Calorie Assault Bike 21 Inverted Ring Row 15 Dumbbell Deadlifts 9 Dumbbell Front Squats CrossFit Teams of 3, For Time: 600 Meter Sand Bag Run 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter Sand Bag Run 9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter Sand Bag Run 12 Rope Climbs 50 Squat Cleans (135/95)  CrossFit
5 Rounds: Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds Sweat-X 5 Rounds of: 15m Single Arm KB Farmers Carry (15m R/ 15m L) *alternate with a partner build to heavy KB or DB 5 Rounds of: 20 DB Step-Ups 20" 15 KB Russian Swings 10 Push-Ups *round for round with a partner  CrossFit
For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run Sweat-X 3 Rounds of: 10 Barbell Bent Over Row (3-1-1-1) 10 Barbell Roll-Outs or 30 sec. Front Plank (slow-controlled) 10 ea. Single Leg Hip Bridge (3-2-2-1) 15-12-9 of: Calorie AirBike KB SDHP Box Jump  CrossFit
3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Dumbbell Barbell Club On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat 3 Rounds of: 10 Push Jerk 15 Front Squats 20 Deadlifts *95/65 from the ground.  CrossFit
For Time: 30 Clean and Jerks PERFORMANCE (135/95) FITNESS (95/65) Sweat-X EMOMx20min: 1st Min- 15 DB Bench Press 2nd Min- 12 DB Alt. Reverse Front Rack Lunge 3rd Min- 15 DB RDL 4th Min- 15 V-Ups 5th Min- Rest Cash Out- Tabata Row or AirBike  Bring a Friend for Free April 25th! CrossFit
PERFORMANCE 2 Rounds of: 20 HSPU 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Deadlifts (95/65) 20 Pistol Squats 20 Box Jumps (24/20) *200 Meter Run Before Each Movement FITNESS 2 Rounds of: 20 Hand Release Push-ups 20 Kettlebell Swings (35/25) 20 Box Jumps 20 Deadlifts (75/55) 20 Air Squats 20 AbMat Sit-ups *200 Meter Run Before Each Movement Sweat-X 3 Rounds of: 10 ea. DB Bent Over Row 20 sec. ea. Side Plank 30 sec. Front Plank 5 Rounds of: 100 Single Unders 20/15 Cal. Row 15/12 Cal AirBike *you go I go parnters  Sweat-X
50/40 Calorie Anything then 3 Rounds: 30 KB Sumo Deadlift High Pulls 150' Walking Lunge then 50/40 Calorie Anything Barbell Club On the Minute x 10: 2 Back Squats *over 10 rounds build to a heavy double Partners 12-9-6-3 of: Squat Cleans Bench Press *135/95, round for round with a barbell buddy.  Bring a Friend for Free April 25th!CrossFit
21-18-15-12-9-6-3 200 Meter Run Toes to Bar Burpees Sweat-X 4 Rounds of: 1 Min- AirBike 1 Min- Alt. DB Snatch 1 Min- Row 1 Min- 10 Push-Ups + max Air Squats 1 Min- SlamBall 1 Min- Rest  Bring a Family Member & Friend for Free April 25th!CrossFit
For Time: 30 Power Snatches 30 Power Clean and Jerks 30 Thrusters PERFORMANCE 95/65 FITNESS 75/55 |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit