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Sunday- Downsize

9/30/2018

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CrossFit 

3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

Sweat-X


3 Position Squat Snatch
Build to a Heavy Single
10-1 Back Squats for Load

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Saturday- Heartburn

9/29/2018

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Sweat-X

5 Rounds For Time:

250/200 Meter Row
100 DB Meter Farmers Carry
10 Meter Walking Lunge

CrossFit 


Partners For Time:
1 Mile Run Together
10 Rounds of "Bergeron Beep Test" (75/55)

*round for round BBT

1 Round of "Bergeron Beep Test”:
7 Thrusters, 7 Pull-ups, 7 Burpees
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Friday- Twist & Shout

9/28/2018

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CrossFit 

AMRAP 14:
1 Power Snatch (135/95) 
2 Overhead Squats (135/95) 
3 Power Clean and Jerks (135/95) 
40 Double Unders
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Thursday- Amphibious

9/27/2018

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CrossFit 

3 Rounds:

200 Meter Farmers Carry (53's/35's)
400 Meter Run
800 Meter Row

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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Wednesday- Clothesline

9/26/2018

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CrossFit 

Push Press Heavy Set of 10 

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….

Up by (2) reps until the finish.


Sweat-X

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

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Tuesday- Flip Flop

9/25/2018

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CrossFit

30-20-10:
Kettlebell Swings (24/16)
Calorie Bike

Directly into...

10-20-30:
Deadlifts (135/95)
Calorie Row


Women Complete (21-15-9 / 9-15-21) Calories on Machines.


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- Wasabi

9/24/2018

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CrossFit 

Front Squats 3 Sets of 5

For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees



Sweat-X

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

*you go, I go partners
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Sunday- Jim

9/22/2018

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CrossFit 
9 Rounds:
24 Pushups
8 Deadlifts 

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Saturday- Sock Hop

9/22/2018

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CrossFit 

Teams of 3:

2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees


Round 1: (135/95)
Round 2: (115/80)

Sweat-X


5 Rounds of:

15m Single Arm KB Farmers Carry (15m R/ 15m L)
*alternate with a partner
​
5 Rounds of:
20 DB Step-Ups 20"
15 KB Swings
10 Push-Ups

*round for round with a partner
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Friday- Overtime

9/21/2018

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CrossFit 

For Time:

200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats


Barbell: (95/65)
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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
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