​Groundworx CrossFit Newmarket
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Tuesday- Jump City

7/31/2018

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CrossFit

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

No rest between rounds.

Sweat-X

3 Rounds of:
10 ea. Single Arm Seated Strict Press
15 Ring Row
30 Sec. Front Plank

Tabata:
Row
Rest 1min
Burpee
Rest 1min
AirBike
Rest 1min
Abmat Sit-Ups

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Monday- Randy

7/30/2018

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CrossFit 

Build to Heavy Single

For time:
Power Snatch, 75 reps, 75/55

Sweat-X


4 Rounds of:
10 Cal. AirBike
10 Alt. DB Snatch
10 Slamball
20 Lateral Jumps

*round for round with a partner
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Sunday- Catch Fire

7/29/2018

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3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
30 Meter Walking Lunge
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Saturday- Limitless

7/28/2018

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CrossFit 

Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Sweat-X


20-15-10-5 of:
Cal. Row
DB Deadlifts
DB Hang Squat Clean
DB Push Jerk
*you go, I go partners.
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Friday- Cement Mixer

7/27/2018

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CrossFit 

On the 3:00 x 7 Rounds:

400 Meter Run
12 Toes to Bar


*slowest round is your score
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Thursday- Deadpool

7/26/2018

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CrossFit 

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Sweat-X


4 Rounds of
:30 Seconds Work/ :30 Seconds Rest
Row
Sandbag Squat Cleans
Skip
Wallball
1 Min Rest

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Wednesday- Fortitude

7/25/2018

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CrossFit 

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row or 12/10 AirBike
Odd Minutes – 15 Burpees
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Tuesday- Liquid Cocaine

7/24/2018

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CrossFit 

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Sweat-X

3-5 Rounds of:
10 Chest to Ring
10 Kettlebell Swings
10 KB Goblet Squats
10 Toes-to-KB
10 Box Jumps
10 Burpees

*you go, I go partners.
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Monday- Sore Subject

7/23/2018

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CrossFit 

Back Squat

5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

Sweat-X


15-12-9 of:
Cal. Anything
DB Deadlifts
DB Push Jerk
Slamball

*you go, I go partners
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Sunday- Crunch Time

7/22/2018

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4 Rounds For Time:
30 Russian Kettlebell Swings (32/24)
30 AbMat Sit-ups
30/21 Calorie Row
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611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
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Saturday & Sundays: 10am - 2pm
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