​Groundworx CrossFit Newmarket
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Saturday- Zero Dark Thirty

6/30/2018

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Sweat-X

15-12-9-6 of:

Calorie Anything 
DB Deadlifts
Push-Ups 
x2 Abmat Sit-Ups

CrossFit 

Teams of 3, For Time (30 Minute Cap):
3 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatches (95/65)

140/100 Calorie AirBike

2 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatch (115/80)

140/100 Calorie AirBike

1 Round: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatch (135/95)

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Friday- Fight Gone Bad

6/29/2018

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CrossFit 

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)
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Thursday-  Pairing Sprints

6/27/2018

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CrossFit 

Teams of 2
100 Meter Row
200 Meter Run
300 Meter Row
400 Meter Run
500 Meter Row
600 Meter Run
500 Meter Row
400 Meter Run
300 Meter Row
200 Meter Run
100 Meter Row


*partner complete each distance, one at a time.

Sweat-X


3 Rounds of:
10 ea. DB Bent Over Row
20 sec. ea. Single Leg Hip Bridge
10 Wheel-Outs or 30 sec. Front Plank

15-12-9-6 of:
Calorie AirBike
KB SDHP
Box Jump

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Wednesday- Heartbreak Kid

6/27/2018

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Picture
CrossFit 

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders



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Tuesday- Captain Crunch

6/26/2018

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CrossFit 

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining


Sweat-X
Tabata:
AirBike
rest 1min
Lunges & Rope Slams
rest 1min
Row
rest 1min
Sandbag Cleans & Burpee
rest 1min
Abmat Sit-Ups

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Monday- Instep Inferno

6/25/2018

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Picture
CrossFit 

Back Squat
Build to a Heavy Set of 3

4 Rounds:
400 Meter Run
50 Air Squats

Sweat-X


6 Rounds of:
10/8 Cal. Row
10 Push-Ups
10 Alt. DB Snatch

*round for round with a partner
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Sunday- Strict Lynne

6/24/2018

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5 Rounds: 
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between
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Saturday- Ball Buster

6/23/2018

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Picture
CrossFit 

Teams of 3
For Time:
600 Meter MB Run
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter MB Run
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter MB Run
12 Rope Climbs
50 Squat Cleans (135/95)

Sweat-X

3min AMRAP:
:30sec. Calorie Anything
10 alt. DB Snatch

rest 2 min

3min AMRAP:
:30sec. Calorie Anything
15 DB Goblet Squat

rest 2 min

3min AMRAP:
:30sec. Calorie Anything
5 Burpee over DB

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Friday- 5 Year Strong

6/22/2018

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CrossFit 

5 Rounds (EMOMx25):
Min 1- Row Cal.
Min 2- Dumbbell Complex (50/35's)
Min 3- Plate OH Lunges (45/35)
Min 4- Abmat Sit-Ups
Min 5- Rest

*DB complex = 1 Burpee Deadlift + 1 Hang Power Clean. Score is lowest round today.
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Thursday- John Deere

6/21/2018

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Picture
CrossFit 

For Time: 

21-15-9
Row Calories
10 Meter Shuttle

200 Meter Farmers Carry (24/16 KB's or 50/35 DB's)

21-15-9
Row Calories
10 Meter Shuttle

200 Meter Farmers Carry (24/16 KB's or 50/35 DB's)

21-15-9
Row Calories
10 Meter Shuttle

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
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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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