​Groundworx CrossFit Newmarket
  • HOME
  • New Members
  • Classes & Schedule
  • About Us
  • Contact

Friday- Go Fish

8/31/2018

0 Comments

 
Picture
CrossFit 


For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
0 Comments

Thursday- Fight Back

8/30/2018

0 Comments

 
Picture
CrossFit 

5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Sweat-X

:30 Work - :30 Rest
5x Row
5x Battle Rope Waves
5x AirBike
5x Sandbag Cleans


0 Comments

Wednesday- Flash Flood

8/29/2018

0 Comments

 
Picture
CrossFit 

Thruster Heavy Set of 3

First rep taken from the floor

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

0 Comments

Tuesday- Criss Cross

8/28/2018

0 Comments

 
Picture
CrossFit

AMRAP 15:

30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Sweat-X


4 Rounds of:

6 Burpee Box Jumps
8 Alt. DB Snatch
10 DB Goblet Squat
12/10 Calorie Anything

*you go, I go partners
0 Comments

Monday- Lace Up

8/27/2018

0 Comments

 
Picture
CrossFit 

AMRAP 13:

60 Alternating Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

Sweat-X


15-12-9-6 of:

Calorie AirBike
Wallball
Abmat Sit-Ups
Slamball

*round for round with a partner.
0 Comments

Sunday- Down & Dirty

8/26/2018

0 Comments

 
Picture
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
0 Comments

Saturday- Fender Bender

8/25/2018

0 Comments

 
Picture
Sweat-X
4 Rounds of:
1:00 Calorie AirBike
1:00 DB Cleans
1:00 WallBall
1:00 Abmat Sit-Ups
1:00 Rest

CrossFit 

For Time:
400 Meter Sandbag Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400 Meter Sandbag Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400 Meter Sandbag Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks


- Performed in Teams of 3
- Barbell: (135/95)
- 30 Minute Cap (Add a Second For Every Rep Not Completed. 1 Rep For Every 200 Meters)


0 Comments

Friday- Daily Dozen

8/24/2018

0 Comments

 
Picture
CrossFit 

3-Position Power Snatch
Build to Heavy Single 

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups
0 Comments

Thursday- Annie on the Run

8/23/2018

0 Comments

 
Picture
CrossFit 

Front Squats
3 Sets of 5

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Sweat-X

4 Rounds of:

10 DB Bench Press
10 KB Russian Swings
10 Pull-Ups (Strict/Banded)
10 cal. AirBike
Rest 1min between rounds

0 Comments

Wednesday- Eighteen Wheeler

8/22/2018

0 Comments

 
Picture
CrossFit 

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
0 Comments
<<Previous

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017

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
  • HOME
  • New Members
  • Classes & Schedule
  • About Us
  • Contact