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* The priority is to workout for 18:00.

* The goal is to accumulate as many rounds and reps as possible within 18:00.

* 1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.

* For shoulder-to-overhead movements, the reps increase as the movement changes.

* The light loading on the bar will force us to hang on for bigger sets than we are “comfortable” doing, but dig deep for that threshold.


* As you approach the last few calories of the bike, back off on the intensity so that you can jump straight up to the bar for a set of TTB.

* If TTB are a strong movement, try for 1-2 sets for the 12 reps. When resting, counting to :5 and jump right back up.

* Although the heart rate will be high, the press will be a lot fresher than you think. This means, try to pick up the bar sooner than you think you are ready to. You will be surprised at how fresh you may feel.

* Stay vertical in the dip for both the Push Push and Push Jerk.


“Meet The Press” (AMRAP – Rounds and Reps)



15/12 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses

15/12 Calorie Assault Bike

12 Toes to Bar

15 Push Presses

15/12 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks


21/15 Cal Row or 200m Run



50-59-65/45# Hanging KR

60+-55/35#, Sit Ups

Basics-9 AMRAP- 10 Cal Row, Sit Ups,



LandMine Press, DB Row, Tricep Ext (No Measure)

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 Banded Triceps Extension

Half Kneeling Landmine – https://youtu.be/ORoOn93dnh4

DB Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Band Tricept Ext – https://www.youtube.com/watch?v=q5pVHhazB1A