​Groundworx CrossFit Newmarket
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Wednesday- Cement Mixer

10/31/2018

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CrossFit 

Teams of 2
10 Rounds Total (5 Each):
400 Meter Run
12 Toes to Bar

Sweat-X

18-15-12-9 of:
Calorie Row
DB Front Squats
V-Ups
DB Push Jerk
Ring Row

Rest 1min
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Tuesday- Hangman

10/30/2018

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CrossFit 

Hang Power Clean
Build to Heavy Set of 3

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders




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Monday- Blitzen

10/29/2018

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CrossFit 

Partners, 5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

*sharing one rower funnel in.

Sweat-X

3-5 Rounds of:
5 Strict Pull-Ups
10 Ring Push-Ups
15 AirSquats

15-12-9-6 of:
Calorie Row
DB Thrusters
x2 Abmat Sit-Ups
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Sunday- Rough Ride

10/28/2018

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AMRAP 10:
Bike or Row for Calories

On the 1:00 - 2 Dumbbell Power Snatches
On the 2:00 - 4 Dumbbell Power Snatches
On the 3:00 - 6 Dumbbell Power Snatches
On the 4:00 - 8 Dumbbell Power Snatches
On the 5:00 - 10 Dumbbell Power Snatches
On the 6:00 - 8 Dumbbell Power Snatches
On the 7:00 - 6 Dumbbell Power Snatches
On the 8:00 - 4 Dumbbell Power Snatches
On the 9:00 - 2 Dumbbell Power Snatches


Dumbbell: (50/35)

Barbell Club

Establish Strict Press Heavy Single
Establish Push Jerk (or Split) Heavy Triple

Death By Cleans

EMOM starting at 5 Reps continue to add 1 reps each minute until you can not complete the reps in time. 135/95 or a # you could cycle 10 reps + fresh.
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Friday- Optimus Prime

10/26/2018

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Thursday- Knuckle Sandwich

10/25/2018

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CrossFit 

For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

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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Wednesday- Ground Breaking

10/24/2018

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CrossFit 

Overhead Squat
​Build to a Heavy Triple 

For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

Sweat-X

4 Rounds of:
10 DB Bench Press
20 sec. ea. Single Leg Hip Bridge
30 sec. Front Plank

6 Rounds of:
10 DB Cleans
10 DB Front Squats

*round for round with a partner
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Tuesday- Bar Keeper

10/23/2018

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CrossFit 

AMRAP 5

Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar 
15/10 Calorie Assault Bike 

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike

Sweat-X

4 Rounds of:

8 ea. DB Step-Ups
12 ea. DB Single Arm Seated Strict Press
20 sec. ea. Side Plank

Tabata:
AirBike
rest 1min
Alt. DB Snatch
rest 1min 
Abmat Sit-Ups

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Monday- Hands Down

10/22/2018

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CrossFit 

AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters


Dumbbells: (50’s/35’s)

Sweat-X


Workout Definition
Partners-
20min AMRAP:
3-6-9-12...
Kettlebell Swings
Goblet Front Squats
Burpees

*round for round with a partner
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Sunday- Bodyguard

10/21/2018

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CrossFit 

Deadlift
Build to Heavy Set of 3

3 Rounds:
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run

Barbell Club

1 Power Clean + 1 Hang Squat Clean
Building Over 6 Sets

For Load:
10-8-6-4-2 Bench Press
9-7-5-3-1 Power Clean


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Newmarket, ON L3Y 6Z3
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