​Groundworx CrossFit Newmarket
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Saturday- 3 Stooges

8/31/2019

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​Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
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Friday- Squeeky Clean

8/30/2019

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3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

PERFORMANCE 115/85
FITNESS 85/60

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Thursday- Heavy Metal

8/29/2019

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​PERFORMANCE
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

FITNESS
AMRAP 12:
10 Strict Presses (75/55)
35 Single Unders
10 Strict Pull-ups
35 Single Unders
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Wednesday- Halftime

8/28/2019

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30-20-10:
Dumbell Power Snatch 
Wallballs 

Directly Into...

10-20-30:
Burpees
Calorie Row


PERFORMANCE DB50/35 WB20/14
FITNESS DB35/25 WB14/10
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Tuesday- Cement Truck

8/27/2019

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Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike 
15 Toes to Bar
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Monday- Sucker Punch

8/26/2019

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Thruster
Build to Heavy 10-Rep

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
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Sunday- Knee Slapper

8/25/2019

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AMRAP 15:
100' Walking Lunge
200 Meter Farmers Carry
30 AbMat Sit-ups
400 Meter Row
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Saturday- Runaway Train

8/24/2019

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Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
70/50 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
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Friday- Crazy Stairs

8/23/2019

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For Time: 
10 Rounds of "Cindy" 
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of "Cindy": 
5 Pull-ups 
10 Push-ups 
15 Air Squats


*comp athletes, feel free to subst. mary for cindy
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Thursday- the Other Total

8/22/2019

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Clean 1RM
Bench Press 1RM
OH Squat 1RM


*score is the total of all three lifts
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