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Wednesday- Ninja Turtle

7/30/2019

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Picture
PERFORMANCE
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike

FITNESS
Every 4 Minutes x 5 Rounds:
3 Strict Pull-Ups
6 Toes to Bar
9 Deadlifts (185/125)
12/9 Calorie Assault Bike
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Tuesday- Kelly Rowland

7/30/2019

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For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps 
30 Wallballs 


PERFORMANCE (24/20") (20/14) 
FITNESS (14/10)
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Monday- Beef Jerky

7/29/2019

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AMRAP 12:
21 Kettlebell Swings 
14 Kettlebell Reverse Lunges 
7 Push Jerks 


PERFORMANCE KB(53/35) BB(165/115)
FITNESS KB(35/25) BB(135/95)
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Sunday- Shelf Life

7/28/2019

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CrossFit 

Alternating On the Minute x 16 (8 Rounds): 

Odd Minutes: 12/9 Calorie Assault Bike
Even Minutes: "X" Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

Barbell Club

Every 2.5 Minutes for 5 Rounds 
1 Snatch High Pull 1 Low Hang Snatch 1 Mid Hang Snatch 
Begin @ 70% of Max Snatch & Increase to Max 85%

5 Sets 
3 Snatch Grip Push Presses 2 Overhead Squats 
@ 65-70% of Max Snatch

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Saturday- Heart Burn

7/27/2019

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Picture
CrossFit

For Time:

1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55)

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Sweat-X

18-16-14-12 of:

Cal. Row
10m Shuttles
Alt. DB Snatch
x2 Abmat Sit-Ups
*you go, I go partners

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Friday- Hop Scotch

7/26/2019

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PERFORMANCE
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

FITNESS
5 Rounds:
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)

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Thursday- Air BnB

7/25/2019

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5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

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Wednesday- Trail Blazer

7/24/2019

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Picture
PERFORMANCE
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

FITNESS
3 Rounds:
800 Meter Run
120 Single Unders
21 Push Presses (95/65)
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Tuesday- Nowhere Fast

7/23/2019

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Picture
For Time:
50 Power Cleans

On the Minute: 5 Toes to Bar


PERFORMANCE 155/105
FITNESS 115/85
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Monday- Hot  Sauce

7/22/2019

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AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

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CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
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Monday - Friday: 6am - 9pm
Saturday & Sundays: 8am - 2pm
CrossFit Journal: The Performance-Based Lifestyle Resource
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