​Groundworx CrossFit Newmarket
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Saturday- Shake Weight

6/29/2019

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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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Friday- Sicko Mode

6/28/2019

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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
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Thursday- Shrute Farms

6/27/2019

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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
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Wednesday- Nancy

6/26/2019

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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
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Tuesday- Water Break

6/25/2019

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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)
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Monday- Jack Daniels

6/24/2019

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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


​
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Sunday- Watermelon

6/23/2019

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CrossFit 

4 Rounds:

500 Meter Row
35 AbMat Sit-ups

20 Kettlebell Swings
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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.
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Saturday- JP & ME

6/22/2019

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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
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Friday- El Nino

6/21/2019

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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)
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Thursday- Mano Y Mano

6/20/2019

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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
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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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