(520) 888-0317 info@crossfitnow.com

Workout Of The Day

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

WOD

10 RFT WB Burp (Time)

10 Rounds

12 Wall Balls

5 Burpees

Basics- 8 Rounds

RX 20/14 10/8

RX+ 20/14 10/9

M1 14/10 10/8

M2 10/6 10/8

EMOM

5 EMOM T2B (5 Rounds for reps)

5 EMOM

Toes to Bar

Toes close to the Bar

Knee Raises

Superman to Hollow Rock

*No double kipping

Pick a # and keep it consistent

OPTIONAL ENDURANCE

Fabulous 3 DU AS Row (Time)

300 double unders

300 air squats

3k row

Scale accordingly

6 x 400m Run (6 Rounds for time)

6x400m runs

1 min rest between

*Score it time for each of 6 rounds

Basics

CrossFit Now – Basics

View Public Whiteboard

10 RFT WB Burp (Time)

10 Rounds

12 Wall Balls

5 Burpees

Basics- 8 Rounds

RX 20/14 10/8

RX+ 20/14 10/9

M1 14/10 10/8

M2 10/6 10/8

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

3: Snatch Pull (6 E2MOM x 3)

5: Squat Snatch (10 E2MOM )

4: Squat Snatch (10 E2MOM )

3: Squat Snatch (10 E2MOM )

2: Squat Snatch (10 E2MOM )

1: Squat Snatch (10 E2MOM )

Rest 4 min

WOD

3 RFT PS SS OHS (Time)

3 Rounds

5 Power Snatches

5 Squat Snatches

10 Overhead Squats

RX 95/65

RX + 115/75

M1 75/55

M2 55/40

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

PARTNER 20 AMRAP DU DBS DU SU (AMRAP – Rounds and Reps)

PARTNER WOD

20 min AMRAP

20 Double Unders

20 Alt DB Snatches (35/20#)

20 Double Unders

20 Sit Ups

SCALED

Choose weight for DB Snatch

Jump Ropes instead of DU

Every movement needs to be done at same time.

They can not move on to next movement until their partner is done.

FINISHER

40 Tire Flips (Time)

40 Tire Flips

You choose weight of tire.

You can both flip it together or one person flips at a time. Your choice

FREE PARTNER WOD

CrossFit Now – FREE Sunday Partner Workout

View Public Whiteboard

PARTNER 20 AMRAP DU DBS DU SU (AMRAP – Rounds and Reps)

PARTNER WOD

20 min AMRAP

20 Double Unders

20 Alt DB Snatches (35/20#)

20 Double Unders

20 Sit Ups

SCALED

Choose weight for DB Snatch

Jump Ropes instead of DU

Every movement needs to be done at same time.

They can not move on to next movement until their partner is done.

FINISHER

40 Tire Flips (Time)

40 Tire Flips

You choose weight of tire.

You can both flip it together or one person flips at a time. Your choice

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

WOD

4 RFT Burd Run FS PP WL (Time)

4 Rounds

200m Burden Run w/ Bumper

10 Front Squats

15 Push Press

20 Walking Lunges with Bumper OH

RX- 75/55, 25/15 bumper

RX- 95/65, 35/25 bumper

M1- 55/45, 15/10

M2- 45/35, 10/5 no weight Lunge

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

RX

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

SCALED

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

MASTERS

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

MASTERS SCALED

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period