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REPEAT 07/24/2020

You’ll complete the 3 listed stations for time in this 5 round interval workout

Rest with whatever time remains in each 5-minute window

Rounds begin on the [0-5-10-15-20]

Your score is the slowest of the 5 rounds

To get the right stimulus, each round should take less than 4 minutes to complete

This gives you at least 1 minute to rest before starting the next round

4 minute rounds work out to an average of 1:20 per station


Choose a number that you can complete in just over 1 minute


This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh

Within the workout, this should be a load that you can complete in 1-2 sets



With rest built in, the goal is to move with a purpose through these 3 stations

However, since the score is the slowest of the 5 rounds, we’re looking for intelligent intensity

Find a speed early on that you see yourself being able to hold or improve upon in the later rounds


Coming off a rest station, you’ll be able to work quickly through the sit-ups

This station will challenge your core more than your lungs

Throw the arms and try to get to the barbell as quickly as possible


The weight and reps on the deadlift is right in the range where you could likely go unbroken throughout

If you think holding on for all 15 reps will negatively effect your power output on the bike, 1 quick break will be ideal

Having to grind out reps with slower lockouts is a good sign that a break may be necessary

If you’re able to keep the same tempo on your deadlift the whole time, 15 reps straight is best in order to get to the bike/row faster


“Floor It” SU DL CAL (Time)

“Floor It”

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts

21/15 Calorie Bike/ Row


12/9 Calorie Ski Erg

200 Meter Weighted Run


RX -135/95#

50-59 -95/65#

60+ -65/45#

Basics-10 Sit Ups, 10 DL, 10 Cal Row