​Groundworx CrossFit Newmarket
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Friday- Sore Eyes

11/30/2018

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AMRAP 20:

20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
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Thursday- Arm Candy

11/29/2018

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6 Rounds:

15/12 Calorie Assault Bike
12 Burpees
100 Meter Farmers Carry (53's/35's)

Sweat-X


5 Rounds For Time:

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

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Wednesday- Last Call

11/28/2018

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Teams of 3

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Sweat-X

5 Rounds of
1min Rotating Stations
Row
Sandbag SDHP
AirBike
Wallball
1 Min Rest

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Tuesday- Criss Cross

11/27/2018

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AMRAP 15:

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

Sweat-X


10-1 of:

10 Chest to Ring
10 Kettlebell Swings
10 KB Goblet Squats
10 Toes-to-KB
10 Box Jump Box Jumps

*you go, I go partners.
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Monday- Freedom Sauce

11/26/2018

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AMRAP 3:

21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row


Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row


Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row


Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Sweat-X


15-12-9 of:

Cal. Anything
DB Push-Ups or Dips
DB Deadlifts
DB Front Squats

*you go, I go partners
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Sunday- Chin Music

11/25/2018

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AMRAP 15:
5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Assault Bike


Barbell Club

5 Rounds Building
1 Power Snatch + 1 Squat Snatch + 1 OH Squat (UB T&G)

For Time & Quality:
21 Back Squats 225/175
21 Deadlifts 225/175
15 Power Cleans 185/125
15 Front Squats 185/125
9 Power Snatch 135/95
9 OH Squats 135/95

*athletes may use a rack for the back squats, 1 bar athletes change weights.
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Saturday- Fair Share

11/24/2018

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Teams of 3

2 Rounds For Time (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

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 DB Strict Press

*round for round with a partner
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Friday- Loose Cannon

11/23/2018

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3 Rounds:

3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute Sit-ups


Rest 2 Minutes Between Rounds
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Thursday- Cindy or Mary

11/22/2018

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CrossFit 

AMRAP 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats

or

AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

Cash Out-
1 Mile Run -or-
2000/1600 Meter Row -or-
115/80 Calorie Assault Bike

Sweat-X

15-12-9-6 of:
Calorie Anything
DB Deadlifts
Push-Ups
V-Ups

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Wednesday- Christine

11/21/2018

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CrossFit 

3 Rounds For Time

Row 500m
12 Deadlifts (bodyweight)
21 Box Jumps (20'')

Sweat-X

3 Rounds:

1:00 Calorie Bike
1:00 Wallballs
1:00 Row
1:00 Slamball
1:00 Skip
1:00 Abmat Sit-Ups
1:00 Rest
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CROSSFIT GROUNDWORX 
611 Steven Ct Unit 2
Newmarket, ON L3Y 6Z3
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Monday - Friday: 8am - 9pm
Saturday & Sundays: 10am - 2pm
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