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WOD

“Fifth Wheel” (3 Rounds for reps)

“Fifth Wheel”

AMRAP 5:

7 Rounds of “The Chief”

Max Calorie Bike or Row

Rest 5 Minutes

AMRAP 5:

6 Rounds of “The Chief”

Max Calorie Bike or Row

Rest 5 Minutes

AMRAP 5:

5 Rounds of “The Chief”

Max Calorie Bike or Row

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

RX+-M- 115/135/155#, W- 85/95/105#

RX -M- 95/115/135#, W- 75/85/95#

50-59-M-85/105/125#, W-65/75/85#

60+-5/4/3 Rounds of Chief, M- 75/95/105#, W- 55/65/75#

Basics-4 AMRAP- 3 Rounds of Chief each time. PVC/BB
DESCRIPTION

Working fast paced intervals in this 5-minute on, 5-minute off style workout

After finishing the listed rounds of “The Chief”, complete max calories on the bike

Your score for each round will be the total calories accumulated on the bike

1 Round of “”The Chief””:

3 Power Cleans

6 Push-ups

9 Air Squats

POWER CLEAN

The power clean weight will increase with each AMRAP while the total rounds decrease

Choose your weights based on the following recommendations:

First AMRAP: Touch-and-Go Sets Throughout (Light Weight)

Second AMRAP: Ability to Touch-and-Go or Very Quick Singles (Moderate Weight)

Third AMRAP: Likely Quick Singles Throughout (Moderately Heavy Weight)

With short interval windows, it’s better to be conservative with weight selection if you’re on the fence to keep moving the whole time

PUSH-UPS

Choose a number or variation that allows for unbroken sets throughout

AFTER PARTY

MOFO SPU WSU (2 Rounds for reps)

Alternating On the Minute x 20:

Minute 1: Strict Pull-ups

Minute 2: Weighted AbMat Sit-ups

Pick a Number to Hold On the Minute

*Score is lowest of Pull Ups and

Lowest of Sit Up

RX+- Strict Pull Ups

RX- Kipping Pull Ups

M1- Jumping Pull-up

M2- RIng Rows