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

Monday- New Years Countdown

12/31/2018

0 Comments

 
Picture
Sweat-X (9AM)

5 Rounds of:

10 Chest to Ring
10 Kettlebell SDHP
10 KB Goblet Squats
10 Toes-to-KB
10 Box Jumps
10 Burpees

*you go, I go partners.

CrossFit (10AM)

Partners 10-1 of:

Strict Pull-Ups sub. Ring Rows
Front Squats 135/95
Deadlift 135/95
Burpees Over Bar
then
Row 2019 Meters

*you go, I go on 10-1 reps then divide reps as desired.
0 Comments

Sunday- Bender

12/30/2018

0 Comments

 
Picture
Sweat-X

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps
9 DB Deadlifts 

Barbell Club

Deadlift Build to Heavy 5

Odds & Evens:
10-8-6-4-2 Bench Press BW
9-7-5-3-1 Deadlift 1.5 BW

0 Comments

Saturday- Saving Grace

12/29/2018

0 Comments

 
Picture
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

CrossFit

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

0 Comments

Friday- Over & Out

12/28/2018

0 Comments

 
Picture
CrossFit 

​Build to Heavy Power Snatch + Overhead Squat + Squat Snatch

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)


0 Comments

Thursday- Bells & Whistles

12/27/2018

0 Comments

 
Picture
CrossFit 

AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100' Bear Crawl or 25' HS Walk

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
0 Comments

Saturday- 12 Days of X-mas

12/24/2018

0 Comments

 
Picture
CrossFit 

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Bike

Sweat-X


Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

AMRAP 3:
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
(95/65)

Rest 3 Minutes

AMRAP 3:
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
(115/80)

Rest 3 Minutes

AMRAP 3:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
(135/95)

0 Comments

Saturday- Powerpuff

12/22/2018

0 Comments

 
Picture
CrossFit

For Time:

30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Sweat-X


3 Rounds of:

15 Cal. Anything
15 DB Hang Squat Cleans
15 Burpees to Plate

*you go, I go partners.
0 Comments

Friday- Vader

12/21/2018

0 Comments

 
Picture
CrossFit 
​
3 Rounds:

24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
0 Comments

Wednesday- Dead Arm

12/19/2018

0 Comments

 
Picture
CrossFit 

Overhead Squat
Build to Heavy Set of 5

AMRAP 12:
5 Strict Handstand Push-ups or 15 Push-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Sweat-X


3 Rounds of:
10 ea. DB Bent Over Row
20 sec. ea. Single Leg Hip Bridge
10 Wheel-Outs or 30 sec. Front Plank

15-12-9-6 of:
Calorie AirBike
KB SDHP
Box Jump


0 Comments

Tuesday- Dopamine

12/18/2018

0 Comments

 
Picture
CrossFit 

5 Rounds, On the 5:00:

15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)

Sweat-X


Tabata:

AirBike
rest 1min
Lunges & Rope Slams
rest 1min
Row
rest 1min
Sandbag Cleans & Burpee
rest 1min
Abmat Sit-Ups

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