 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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 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)  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)  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  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  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)  5 Rounds:
1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute Rest  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)  For Time:
50 Power Cleans On the Minute: 5 Toes to Bar PERFORMANCE 155/105 FITNESS 115/85  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 |
Let's Get Better Together.
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Hours of Operation
Monday - Friday: 6am - 9pm Saturday & Sundays: 8am - 2pm |
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