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13:00 workout.
One round should take between 2:00-3:00
The goal is to try to accumulate between 5-7 rounds
This is a very neurologically taxing workout – a high-skill gymnastic component combined with a heavy weightlifting element.


The Bike, Row or Run should take between :30-1:00 regardless of the style. If you are taking longer then 1:15 consider reducing the distance


9 Kipping Handstand Push-Ups should be under :30 and performed with quality and control. Fast athletes will go sub :20, less proficient athletes may take closer to 1:00. This is ok for today, providing the athlete still has full control of the descent. If we need more than 1:00, reduce the repetitions to 5 or 7. Break as needed.

If you are not able to complete Hand Stand Push Ups against the wall, Box HSPU or Dumbbell Push Presses are a good scale


6 “heavier than we have seen in a while” Front Squats, should take ~:30 once the bar is on the shoulders. This kind of loading can knock the wind out of you. Pick a load that can be performed unbroken, but requires a slap in the face and a foot stomp before picking it up


The time between the K.HSPU and the Front Squat, and Front Squat to the Bike/Row/Run, is where we will lose time.

Therefore, move at a pace that will allow for recovery, but is not slow.

On the Front Squat, the shoulders will feel the impact from the K.HSPU’s. Use the hips to drive the K.HSPU (or DB Push Press), as much as you can, and try to not hold the top of the press for too long.

Don’t rush the Front Squats. This a load that is manageable, but will be a challenge. Stay tight!


0:00, 2:00, 4:00, 6:00

3: Front Squat

3: Front Squat

3: Front Squat

3: Front Squat


“13 Going on Hurty” (AMRAP – Rounds and Reps)



12/9 Calorie Assault Bike

9 Handstand Push Ups

6 Front Squats

Subs-15/12 Cal Row or 200m Run



50-59-115/75#, Box HSPU

60+-95/65#, DB Push Press

Basics-8 AMRAP 9 Cals, 9 DB PP, 6 FS w/ PVC/BB