 CrossFit
For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) Sweat-X 3 Rounds of: 10 DB Bench Press 20 sec. ea. Single Leg Hip Bridge Hold 15min AMRAP: 20 Alt. Lunge 15 Push-Ups 10 Cal. AirBike
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 CrossFit
6 Rounds: 10 Dumbbell Strict Presses (35's/20's) 10/7 Calorie Assault Bike 20 AbMat Sit-ups Barbell Club 6 Rounds Building 1 Power Clean + 1 Push Jerk + 1 Split Jerk 30 reps for time of: • Clean & Jerk 135/95#  Sweat-X
20-15-10-5 of: Cal. Row DB Deadlifts DB Hang Squat Clean DB Push Jerk *you go, I go partners. CrossFit 20 minute AMRAP 11 Pull Ups 18 Push Ups 3 Dead Lifts (body weight) 200 Meter Run  CrossFit
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  CrossFit
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  CrossFit
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  CrossFit
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.  CrossFit
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  CrossFit
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.  CrossFit
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 |
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 admin@crossfitgroundworx.com