 Bring a Family Member & Friend for Free April 25th!CrossFit
PERFORMANCE 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20') FITNESS 3 Rounds: 500 Meter Row 12 Deadlifts (135/95) 21 Box Jumps Sweat-X AMRAP 20: 15/12 Calorie Row 5 Strict Pull-ups 10 Push-ups 15 Air Squats Cash Out- 3 Rounds of: 10 V-Ups 15 Supermans 20 Flutter Kicks
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 Bring a Family Member & Friend for Free April 25th!CrossFit
PERFORMANCE 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders FITNESS 10 Front Squats (135/95) 10 Strict Pull-ups 75 Single Unders Barbell Club Power Snatch On the 1:30 x 4 Sets: 1 Halting Power Snatch (2s at knee-level) 1 Power Snatch ... Directly into: On the 1:00 x 6 Sets: 1 Power Snatch 3 For Time: 21 Deadlifts 15 Power Snatch 9 OH Squat *95/65  Bring a Family & Friend for Free April 25th!CrossFit
5 Rounds: 1 Minute Wallballs 1 Minute Push Presses 1 Minute Calorie Bike 1 Minute Rest PERFORMANCE BB 95/65 WB 20/14 FITNESS BB 75/55 WB 14/10 Sweat-X 5 Rounds of: 10 DB Bench Press 15 V-Ups 20 sec. ea. Single Leg Hip Bridge Hold 15min AMRAP: 20 Alt. Lunge 15 Push-Ups 10 Cal. AirBike  CrossFit
5 Rounds: 10 Power Cleans 10 Burpees PERFORMANCE 135/95 FITNESS 95/65 Sweat-X 3 Rounds of: 60 Single Unders 20 Wallballs 20 KB Deadlift 20 Meter KB Carry *partners you go, I go.  Sweat-X
Teams of 3 10 Rounds For Time: 250/200 Meter Row 10 Russian Kettlebell Swings 30 Double Unders or 45 Single Unders Barbell Club On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat Pausing Front Squat + Split Jerk 5 Sets, resting as needed between: 1 Pausing Front Squat (5s in bottom) 1 Split Jerk  Sweat-X
4 Rounds of: Max Rep Push-Ups 20 sec. ea. Single Leg Hip Bridge 20 sec. ea. Side Plank 6 Rounds of: 10 DB Cleans 10 DB Alt. Front Rack Lunges *round for round with a partner CrossFit Teams of 3 For Time (30 Minute Cap): 100 Pull-ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24/20) 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jumps (24/20) 40 Clusters (135/95)  CrossFit
PERFORMANCE 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds. FITNESS 5 Rounds: AMRAP 4: 20/15 Calorie Row 15/12 Calorie Assault Bike AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds.  Family & Friends Free Day is April 28th!CrossFit
PERFORMANCE AMRAP 15: 3 Rope Climbs (15') 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups FITNESS AMRAP 15: 10 Strict Chin-Ups or Rope Walks 15 Kettlebell Swings (35/25) 30 AbMat Sit-Ups 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 DB Hang Squat Cleans Box Jump  CrossFit
PERFORMANCE AMRAP 18: 60 Double Unders 45 Air Squats 21/15 Calorie Assault Bike 15 Push Jerks (135/95) FITNESS AMRAP 18: 90 Single Unders 45 Air Squats 15/12 Calorie Assault Bike 15 Push Jerks (95/65) Sweat-X Build to Heavy 1 Snatch Balance + 1 OH Squat (from rack) EOMOMx12 (6 Rounds) 5 Power Snatch *in remaining time max OH Squats, choose your own # record total reps as score, note weight.  CrossFit
AMRAP 4: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jump Overs Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jump Overs PERFORMANCE Round 1- 135/95, Round 2- 115/80, Round 3- 95/65 Box 24/20 FITNESS Round 1- 105/75, Round 2- 95/65, Round 3- 75/55 Sweat-X 4 Rounds of: 5 Strict Chin-Ups (2-1-1-1) 10 Ring Push-Ups 10 ea. Box Pistol Squats (3-1-1-1) 15-12-9-6 of: Calorie Row DB Thrusters x2 Abmat Sit-Ups |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit