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Time: 18:00 or less.

Category: Grinder

Goal: Between 11 and 15 minutes.

Score: Time required to complete the workout.


27/21 Bike Calories on the bike should take between 1:50 and 2:30.


Times for each set of movements can vary greatly depending on how long the athlete rests between reps, but good goals are:

15 Reps : ~1:30

12 Reps: ~1:15

9 Reps: ~1:00


This workout can go sideways REALLY FAST if athletes pick a weight that’s too heavy, and will be unfulfilling if they go too light. You should be aiming for something you know you can do 8-10 reps of, and then you’re going to try to hang on for the last 5-7 reps.

15 UB Clean & Jerks doesn’t sound like a lot…until the bar is in your hands the whole time. If you pick the right weight, around rep 7, the temptation to drop the bar gets REAL. At Rep 12, it’s practically screaming to be dropped. And you’ve still got 3 reps left.

The upside to this if that if you can hang on, you get ~2:00 of rest to shake your arms out. This is a nice break, but isn’t as long as you think. Actively shake the arms while you pedal.

The DOWNSIDE is that every time you break, you effectively add 1:00 to your workout time. With 8:00 of biking and roughly 4:00 of Clean & Jerks, 1:00 is a high price to pay. Pick your poison carefully, rest where you have to, and HOLD ON!!!

“Gwen and Where” (Time)


For Time:

27/21 Bike Calories

15 Unbroken Clean and Jerks

27/21 Bike Calories

12 Unbroken Clean and Jerks

27/21 Bike Calories

9 Unbroken Clean and Jerks

27/21 Bike Calories

Every Additional Break:

15/12 Bike Cal, 250/200m Row or200m Run

18 min Time Cap


500/400m Row or 400m Run





Basics-200m Row (no penalties) PVC/BB