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“4 Ever” (3 Rounds for reps)



27/21 Bike/Row/Ski

27 Burpees

27 Pull Ups

Rest 4 Minutes


21/15 Bike/Row/Ski

21 Burpees

21 Toes to Bar

Rest 4 Minutes


15/12 Bike/Row/Ski

15 Burpees

15 Pull-ups

RX+-Chest to Bar on first AMRAP

RX -As Written

50-59-Jumping Pull-up, Hanging KR

60+ -21, 15, 9 cals/reps, Ring Rows, Sit Ups

Basics- 15/12/9 Cals/Reps, Ring Rows, Sit Ups

* “4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”

* We replaced the Rower in “Lead Foot” with an Assault Bike in this workout

* The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles

* This forces your body to improve its ability to buffer that acid

* If you finish the gymnastics in each window, you’ll cycle back to the bike and work until the 4 minutes is up

* Your score for each AMRAP 4 is total reps completed

* When choosing rep schemes and variations, consider the following scoring goals for each round:

* 1st AMRAP: 1-1+ Rounds

* 2nd AMRAP: 1-1.5+ Rounds

* 3rd AMRAP: 1.5-2+ Rounds


* To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh

* If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “modifications”

* These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows

* For athletes who have no goals of competing, we recommend subbing 27 regular pull-ups for the set of 27 chest to bar pull-ups


* These are standard burpees requiring chest to ground and full extension at the top of each rep

* You can jump-up or step-up off the floor


* If you’re short on bikes, stagger athletes on opposite 4-minute windows

* Note that with the stagger, athlete 1 may be finishing on the bike while athlete 2 is waiting to start their round

* Make them aware of this beforehand to help encourage a quick transition off the bike


“Midline” WSU SU HR (No Measure)

Midline Conditioning

Not For Time:

30 Weighted Sit Ups

40 AbMat Sit-ups

50 Hollow Rocks Video

40 AbMat Sit-ups

30 Weighted Sit Ups