 Sweat-X
Teams of 2 or 3 AMRAP 30: 12/9 Calorie Assault Bike 10 Medicine Ball Squat Jumps 5 DB Power Clean and Jerks Partners cycle through full rounds, one at a time. Athletes choose weight across or building. Team WOD Partners for Time: 4 Rounds: 800 Meter Run or 1000 Meter Row 60 Dumbbell Snatches 40 Toes to Bar *partners divide Meters and reps as desired. PERFORMANCE: 50/35 FITNESS: 35/25
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 CrossFit
21-15-9: Row Calories Bike Calories Directly Into… 21 Hang Squat Clean Thrusters PERFORMANCE: (135/95) FITNESS: (95/65) *Women Complete 15-12-9 Machine Calories  CrossFit
Deadlift Heavy Sets of 3-2-1 AMRAP 14: 100 Meter Farmers Carry 30 AbMat Sit-ups 100 Meter Farmers Carry 15 Deadlifts Barbell Club Bench Press 3x5, 3x3, 3x1 Back Squat 3x5, 3x3, 3x1 Complex Cash Out: 3 Rounds of: 5 Back Squats 5 Push Press 5 Front Squats 5 Hang Power Clean 10 Alt. Front Rack Lunge  CrossFit
5 Rounds: 400 Meter Run 15 Overhead Squats PERFORMANCE: (95/65) FITNESS: (75/55) Sweat-X 4 Rounds of: 1 Min- AirBike 1 Min- Alt. DB Snatch 1 Min- Bear Crawl 1 Min- 10 Push-Ups + max Air Squats 1 Min- SlamBall 1 Min- Rest  CrossFit
AMRAP 4: 27 Hang Power Cleans 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes 21 Hang Power Cleans 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes 15 Hang Power Cleans 15 Burpees Over Rower 15/12 Calorie Row PERFORMANCE: RD1(95/65)RD2(115/85)RD3(135/95) FITNESS: RD1(75/55)RD2(95/65)RD3(105/75)  CrossFit
For Time: 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups Sweat-X For Time: 21-18-15-12-9-6-3 Calorie Row After Each Round: 15 AbMat Sit-ups 45 Single Unders or 30 Double Unders  CrossFit
4 Rounds: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings 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: 9 Push Jerk 12 Front Squats 15 Deadlifts *athletes choose weight, rest as needed between rounds.  Sweat-X
5 Rounds of: 120 Single Unders 30 Wallballs 40 KB Deadlift 50 Meters Each Partner KB Carry *partners divide reps as desired. Team WOD Partners For Time: 200 Meter Run (100 Meters Each) 20 Burpees 20 Abmat Sit-Ups 200 Meter Run 19 Burpees 19 Abmat Sit-Ups 200 Meter Run 18 Burpees ... continue the pattern until 1 Burpee *partners divide meters and reps as desired  CrossFit
For Time: 1 Mile Run 50 Dumbbell Snatches 400 Meter Sandbag Run 30 Pull-ups or 15 Strict Pull-ups 20 Burpee Box Jumps PERFROMANCE: DB(50/35) BJ(24/20") FITNESS: DB(35/25)  CrossFit
Class Divides Into 2 Teams: 3 Rounds: Team 1: Row Calories (Team Score) Team 2: 400 Meter Prowler Push Teams switch when prowler gets back. 1 prowler for every 3 athletes. Barbell Club Bench Press 8x1 Back Squat 8x1 Tabata Cash Out: 8 Rounds of: :20 sec. Back Rack Back Step Barbell Lunge :10 sec. Rest :20 sec. Hang Power Clean :10 sec. Rest |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit