Workout, Happening, and Updates at CROSSFIT NEWTON

The Blog

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Gilaad

Wednesday 03.22.23

20 min switching OTMBikeFarmers hold Ski Step ups + Rest 4 min  + 20 min switching OTMRow Stiff arm plank hold Shuttle Lateral wall slam

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Gilaad

Tuesday 03.21.23

4 setsA1. Stagger stance double KB DL8 each sideA2. Choose one:1. Tempo ring pull-up x 3-6, 2 sec at top, 3 sec eccentric + tempo

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Gilaad

Friday 03.17.23

4 SetsRomanian deadlift x 8Tempo Dumbbell bench press x 8-10, 3 sec eccentric +For Time:Row 1k/800 meters or bike 1.4/1.275 Burpees over bar

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Gilaad

Wednesday 03.15.23

20 min switching OTM Bike Farmers holdSki Step up Rest 20 min switching OTM Shuttle (25’ increments)Lateral slam ball :30/30Row High plank

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Gilaad

Monday 03.13.23

A1. Choose one:1. Hip squat clean x 4, drop bar at top then re-set2. Hang power clean + front squat x 43. Russian swing x

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Gilaad

Saturday 2.18.23

EMOM 30Min 1: CardioMin 2: BurpeesMin 3: Box Jumps Each round should be consistent. Today is about sustainability through all rounds. What you do on

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Gilaad

Friday 2.17.23

Open Workout 23.1 Choice One(if you are signed up) AMRAP14 60 Cal Row 50 Toes to bar 40 Wall Balls@20/14 30 Cleans@135/95 20 Muscle-ups Choice

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Gilaad

Thursday 2.16.23

Squat + Horizontal pressChoice One:4 SetsA1. Back Squat Cluster 1.1.1.1, rest :10 sec between repsA2. Alternating DB floor press x 10-12 totalRest 2 min If

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Gilaad

Wednesday 2.15.23

SustainAMRAP 40 minCardio30 Hollow Rocks10 Turkish get-ups10 Plank DB slides100 Jump rope Cardio choices:Row 1k/800mBike 1.4/1.6Ski 850/750

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Gilaad

Tuesday 2.14.23

Choice One:Squat + Horizontal Row6 Front Squats + 8-10 DB chest supported row4 Front Squats + 8-10 DB chest supported row2 Front Squats + 8-10

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Gilaad

Monday 2.13.23

Choice One: Row 60 cals 40 Burpees 30 Clean and jerks No heavier than 155/105 Choice Two: 60 cal row 40 Burpees 30 Dumbbell Clean

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Gilaad

Wednesday 1.18.23

Switching on the min for 40 min Bike Farmers hold Ski Walking lunge, unweighted Row High plank shuttle(25′ increments) Sandbag hold Each cardio effort should

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Gilaad

Tuesday 1.17.23

Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10

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Gilaad

Monday 1.16.23

Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet

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Gilaad

Saturday 1.14.23

“3s A Crowd” AMRAP 7 Ski 500/450 50 alternating step-ups Rest 4 AMRAP 7 Bike 20/15 cals 15 Ring Rows Rest 4 AMRAP 7 Row

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Gilaad

Friday 1.13.23

4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if

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Gilaad

Wednesday 1.11.23

AMRAP 35 Cardio 30 Hollow Rocks 10 Turkish Get-ups 75 Double Unders Cardio choices: Row 1k/800m Bike 1.4/1.2 Ski 800/650m Sub: 100 single unders for

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Gilaad

Tuesday 1.10.23

Stagger Hinge + Vertical Push + Single Arm Horizontal Pull 4 Sets 8-10 Stagger stance double Kettlebell Deadlift 8 Tempo barbell or dumbbell push press,

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Gilaad

Monday 1.9.23

Choice One: Front Squat 10@65-70% of 1RM Clean 8@70-75% 6@75-80% Max Reps@same weight as first set Choice Two: Front Squat 4 Sets of 8 reps

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Gilaad

Saturday 1.7.23

“Popeye” 3 Rounds Row 500 or Bike .7/.6 30 Air Squats 15 Hang power clean and jerks@95/65 Sub DB Clean and jerks for barbell

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Gilaad

Tuesday 11.15.22

Below workout is 4 sets A1. Choose One: HSPU – Max Strict + Kip ping HSPU cluster – 1.1.1.1 or 2.2.2.2, :10 sec between each

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Gilaad

Monday 11.14.22

EMOM 14Even min(choose one)1. Squat Clean x 2@70-80%, heavier than last week2. Power Clean x 1 + Front Squat x 3, heavier than last week3.

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Gilaad

Friday 11.11.22

5 Sets Deadlift x 5 Bench Press x 5 Deadlift weight and bench press weight should be challenging, but leave a little in the tank.

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Gilaad

Thursday 11.10.22

EMOM 10 Even Min – Back Squat x 5 Odd Min – coardio *Back Squat should be the same weight across all sets. No heavier

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Gilaad

Wednesday 11.9.22

10 Min Bike :30 Sec Suitcase carry 50′ right Suitcase carry 50′ left + Rest 2 min + 10 Min Row 150 Meters 1 Turkish

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Gilaad

Tuesday 11.8.22

4 Sets A1. Choose One: 1. HSPU – Max Strict + Kipping 2. HSPU Cluster – 1.1.1.1 or 2.2.2.2, :10 sec rest between each double

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Gilaad

Monday 11.7.22

EMOM 14 Even Min (choose one) Squat Clean x 3@60-70% Power Clean x 1 + Front Squat x 3@challenging weight Dumbbell Clean x 6 Odd

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Gilaad

Saturday 11.5.22

Partner Workout Run 800 Together 100 Wall Balls 50 Burpees 50 Wall Balls 25 Burpees Run 800 together All reps between runs are shared

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Gilaad

Friday 11.4.22

Vertical Press + Hinge + Sled4 SetsPush Press x 6Romanian Deadlift x 10Reverse Sled Drag x 100′Rest 2 min Post workout3 SetsDumbbell Trunk rotation x

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Gilaad

Thursday 11.3.22

Choice One:Deload Back Squat5 Sets of 2 Tempo Squats4 sec eccentric, 10 sec pause at bottom Choice Two:5 sets of 2 Tempo Goblet Squats4 sec

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Gilaad

Wednesday 11.2.22

AMRAP 10Farmers carry 50′Sandbag carry 50′ Rest 2 min AMRAP 10Bike 50/35 calsBurpee step-ups in remaining time Rest 2 min 5 Min Ski Erg5 Min

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Gilaad

Tuesday 11.1.22

EMOM 10Choose One:Strict Pull-upsSelf assisted Pull-upsBanded Pull-upsRing Rows + Choice One:Every 5 min x 5Row 250/200 Meters10-15 HSPURun 200 Meters Choice Two:Every 5 min x

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Gilaad

Monday 10.31.22

Choice One: 10 Power Cleans 10 Front Squats 10 Burpees Over Bar Rest 1:1 x 3 About 50-60-% of clean Choice Two: 15 Russian Kettlebell

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Gilaad

Thursday 10.27.22

Choice One: Front Squat Work up to a heavy triple minus 10% x 4-8 Choice Two: 4 Sets  Front Squat x 6 or Goblet Squat

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Gilaad

Wednesday 10.26.22

AMRAP 16 Switching on the min Bike Farmers Hold Ski Erg Sandbag Hold + AMRAP 16 Switching on the min Bike Hollow Hold Row High

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Gilaad

Tuesday 10.25.22

Choice One: Every 4 min x 4 Stagger Stance Romanian Deadlift x 8 each side HSPU x 5-15 reps Deficit if proficient Choice Two: Every

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Gilaad

Monday 10.24.22

Choice One: Every 1:30 x 6 Squat Clean + Hang Squat Clean + Front Squat All Sets@75% or above Choice Two: Every 1:30 x 6

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Gilaad

Friday 10.21.22

Hinge + Vertical Push + Vertical pull4 Sets8 Romanian Deadlifts8 Tempo DB Push Press, 3 sec eccentric on each repPullCardioRest 2-3 min Lifts should be

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Gilaad

Wednesday 10.19.22

AMRAP 162 Turkish Get-ups@ challenging weight20 Hollow Rocks + AMRAP 16Farmers Hold :60 secN-Sit :30 secRow 250/200 or Bike 15/10 Cals Rest 4 min between

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Gilaad

Tuesday 10.18.22

A1. Choose One: 5-8 Tempo Chin-ups, 3 sec eccentric, 2 sec hold at top 6-8 Chin-ups 5-7 Banded Chin-ups A2. Choose One: 6-10 Tempo Ring

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Gilaad

Monday 10.17.22

Compete/Perfom Every 1:30 x 6 Pause snatch deadlift, 4 sec below knee Eccentric lower 3 sec to below knee Hang Snatch Snatch *Catch bar where

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Gilaad

Friday 10.14.22

CompeteVertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press +1 Jerk3-8 Muscle-ups or 6-15 Chest to barsCardioRest

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Gilaad

Thursday 10.13.22

Compete/Perform Front Squat Work up to a heavy triple Fitness Front Squat or Goblet Squat 4 Sets of 8 Use a challenging weight + Compete/Perform

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Gilaad

Wednesday 10.12.22

Sustain 4 Rounds Run 400 Meters Mixed carry 50 meters each side, KB suitcase carry + DB overhead carry Row 500 Meters 1 min accumulated

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Gilaad

Tuesday 10.11.22

Hinge + Vertical Push Every 4 min x 4 A1. Stagger Stance Romanian Deadlift x 8 each side A2. Choose one: 1. HSPU x 5-15

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Gilaad

Monday 10.10.2022

Compete Squat + Vertical Pull Every 3 min x 5 A1. 1 Pause Squat Clean, Below the knee + 1 Pause Squats Clean, above the

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