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WOD

“Again and Again” (Time)

“Again and Again”

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter Single Dumbbell Run

20 Double Dumbbell Squats

Subs:

For Run-500m Row, 25/18 Cal Bike

For Row-Another 400m Run, 20/15 Bike

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-200m Run, 12 Cal Row, 100m FC, 10 DB Squat
DESCRIPTION

* This cardio-heavy interval workout has us beginning a new round every 10 minutes

* You’ll complete the listed work for time and rest with whatever time remains in the window

* New rounds begin on the (0:00-10:00-20:00)

* Record your times for each of the 3 rounds

* Your final score will be the slowest of the 3 rounds

* To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete

* This averages out to 2 minutes or less for each station

* Adjust the weights, reps, or distances as needed to meet this recommendation

RUN

* See “modifications” for running alternatives

ROW

* See “modifications” for rowing alternatives

SINGLE DUMBBELL RUN

* The goal for this station is to run with a moderate weight for all 200 meters

* You can carry the dumbbell however you would like

DOUBLE DUMBBELL SQUATS

* Choose a set of dumbbells that allows you to complete this station within 1-2 sets each round

* With rest coming up after these 20 reps, it may be best to try and hold on unbroken throughout

AFTER PARTY

Body Armor SLRDL DBBP BPT (No Measure)

3 Giant Sets:

9 Single Legged Dumbbell Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench/Floor Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets