 CrossFit
For Time: 30 Snatch then 10 Rounds of: Cindy or Mary PERFORMANCE: 135/95 FITNESS: 95/65 “Cindy” 5 Pull-ups 10 Push-ups 15 Squats “Mary” 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
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 CrossFit
DeadliftBuild to Heavy Set of 5 Teams of 3 (For Time | 25 Minute Cap) 100 Deadlifts 400 Meter Prowler Push (45/35) 75 Deadlifts 400 Meter Prowler Push (45/35) 50 Deadlifts 400 Meter Prowler Push (45/35) PERFORMANCE(135/95)(185/135)(225/155) FITNESS(95/65)(125/85)(185/115) Barbell Club Bench Press 5x5 Back Squat 5x5 Complex Cash Out: 3 Rounds of: 5 Back Squats 5 Push Press 5 Front Squats 5 Hang Power Clean 10 Alt. Front Rack Lunge  CrossFit
PERFORMANCE AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20) FITNESS AMRAP 5: Buy In: 150 Single Unders 12 Front Squats (75/55) 4 Burpee Box Jump Overs (20") Rest 5 Minutes AMRAP 5: Buy In: 150 Single Unders 8 Front Squats (95/65) 4 Burpee Box Overs (20") Rest 5 Minutes AMRAP 5: Buy In: 150 Single Unders 4 Front Squats (105/75) 4 Burpee Box Overs (20') Sweat-X EMOM x 25: Minute 1: Calorie Assault Bike Minute 2: Kettlebell Swing Minute 3: Sandbag Reverse Lunges Minute 4: Burpee Over Sandbag Minute 5: Rest *Score is total reps.*  CrossFit
For Time: 15 Power Cleans 600 Meter Run 10 Power Cleans 400 Meter Run 5 Power Cleans 200 Meter Run PERFORMANCE(155/105) FITNESS(105/75) Barbell Club Strict Press 5x5 Deadlift 5x5 3 Rounds of: 10 Barbell Bent Over Row 10 Barbell Roll-Outs  CrossFit
AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar FITNESS AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (14/10) 12 Alternating Dumbbell Snatches (35/25) 9 Hanging Knee Raises Sweat-X For Time: 21-18-15-12-9-6-3 Calorie Row After Each Round: 15 AbMat Sit-ups 45 Single Unders or 30 Double Unders  CrossFit
For Time: 150' Walking Lunge 150' Bear Crawl 30 Dumbbell Box Step-Ups 100' Walking Lunge 100' Bear Crawl 20 Dumbbell Box Step-Ups 50' Walking Lunge 50' Bear Crawl 10 Dumbbell Box Step-Ups Box: (24”/20”) Dumbbell: (Single P: 50/35, F:35/25) Barbell Club Clean 1RM Bench Press 1RM OH Squat 1RM *score is the total of all three lifts  Sweat-X
5 Rounds of: 1:00 Calorie Bike 1:00 KB Goblet Squats 1:00 Russian KB Swings 1:00 Box Jump 1:00 Abmat Sit-Ups 1:00 Rest CrossFit Partners for Reps: 0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95) 10:00 - 13:00 - Rest 13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80) 20:00 - 23:00 - Rest 23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65) *Divide meters and reps as desired. **Score is total barbell reps completed.  CrossFit
Overhead Squat Build to Heavy Set of 5 AMRAP 12: 5 Strict Handstand Push-ups or 15 Push-Ups 10 Overhead Squats 15 Deadlifts PERFORMANCE (95/65) FITNESS (75/55) Sweat-X 3 Rounds: 200' Dumbbell Farmers Carry 20 Dumbbell Bench Press 200' Dumbbell Front Rack Carry 20 Dumbbell Deadlifts *Dumbbells weight is the same for all movements 3 Rounds of: 10 Abmat Sit-ups 10 Supermans 10 Hollow Rocks 10 Glute Bridges 10 Banded Pull-Aparts 10 Banded Good Mornings  CrossFit
Push JerkBuild to Heavy Set of 3 AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks 40 Double Unders 20/15 Calorie Row PERFORMANCE: (50/35) FITNESS: (35/25) Barbell Club Back Squat 3x5, 3x3 & 3x1 Cash Out: 3 Rounds of: 12 Hang Power Cleans 12 Front Rack Lunges (back step) *you choose weight  CrossFit
50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts PERFORMANCE: (275/185) FITNESS: (205/145) Sweat-X Tabata Row rest 1min Wallball & Front Planks rest 1min AirBike rest 1min Slamball & Burpee |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit