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Workout Of The Day

Saturday 11/27/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In a Team of 3, athletes will complete 1,000 Meter Run together, 30 Bar Muscle Ups (or Burpee Pull Ups) partitioned however, and 50 Hang Power Cleans partitioned however.

STIMULUS: “ADDITION BY SUBTRACTION” is a Threshold workout.

STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working. The strongest runner should be the first to complete Bar Muscle Ups or Burpee Pull-Ups.

SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Hang Power Cleans unbroken during the workout

SCORING: Athletes score will be the Time it takes their team to complete the workout.

EFFICIENCY TIPS

-Athletes should run at a pace that allows them to start BMU or BPU as soon as they return

-Teams stronger runner should start BMU or BPU first

-It’s helpful if athletes count their reps out loud or say what number they ended on instead of saying “I did 5”

WOD

“Addition by Subtraction” TEAM of 3 (Time)

“ADDITION BY SUBTRACTION”

Teams of 3

3 Rounds For Time:

1,000 Meter Run (Together)

30 Burpee Pull Ups (Partition However)

50 Hang Cleans (Partition However)

35 min Time Cap

Subs

1250m Row, 2500m Bike

RX+-155/105#, Bar Muscle Ups

RX-135/95#

50-59-115/75#, Jumping Burpees Pull Ups

60+-95/65#, Burpee Ring Rows

Basics-500m Row, 8 Burpees, 8 Hang Clean

INDIVIDUAL VERSION

“Addition by Subtraction” – INDIVIDUAL VERSION (Time)

“ADDITION BY SUBTRACTION”

Individual Version

3 Rounds

1000m Run

10 Burpee Pull Ups

16 Hang Cleans

35 min Time Cap

Subs

1250m Row, 2500m Bike

RX+-155/105#, Bar Muscle Ups

RX-135/95#

50-59-115/75#, Jumping Burpees Pull Ups

60+-95/65#, Burpee Ring Rows

Basics-500m Row, 8 Burpees, 8 Hang Clean

CLOSED – Home WOD

CrossFit Now – CrossFit

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“Turkey Day” (2 Rounds for time)

Turkey Day

For 20 min

Every Even Min

8 Jumping Squats + 8 Walking Lunges

Every Odd MIn

8 Mt Climbers + 8 Sit Ups

Complete the 8+8 and rest remainder of min

.

Score is slowest round of Jumping Squats/Lunges

AND the slowest round of Mt Climbers/Sit Ups

Wednesday 11/24/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: TIGHT TIMELINE! Athletes will complete a mile run and 100 Toes to Bar. Athletes can partition these movements however they want

STIMULUS: “NO SHOES, NO SHIRT, NO PROBLEM” is a Sprint/Interval workout.

STRATEGY: Athletes should maintain a pace faster than 2:20 on the run. Athletes should be able to maintain sets of 5 Toes to Bar.

SCALING: If athletes cannot hold a pace faster than 2:20 on the run they should reduce the distance. If athletes cannot maintain sets of 5 on Toes to Bar they should reduce reps.

SCORING: Athletes’ score is the Time it takes to complete the workout. If an athlete is time capped, add 1 second to their time for every missed rep.

WOD

“No Shoes, No Shirt, No Problem” (Time)

“NO SHOES, NO SHIRT, NO PROBLEM”

1 mile Run

100 Toes to Bar

Partition however

18 min Time Cap

Subs

4000m Bike/2000m Row

RX+-Same as RX

RX -As Written

50-59-Hanging Knee Raises

60+-Sit Ups

Basics-800m Run/Row, 50 Sit Ups

Tuesday 11/23/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete for time. . . 3 Rounds: 15 Double Dumbbell Squats and 15 HSPU or Hand Release Push Ups, 400 Meter Double Dumbbell Farmer’s Carry, and 3 Rounds: 45 Air Squats and 15 Double Dumbbell Shoulder to Overhead.

STIMULUS: “TURN & BURN” is a Threshold workout.

STRATEGY: Athletes should complete a round of Double Dumbbell Squats and HSPU or HRPU in under 2:00. Athletes should finish the Farmer’s Carry in under 5:00. Athletes should complete a round of Air Squats and Double Dumbbell Shoulder to Overhead in under 2:00.

SCALING: Athletes should choose a dumbbell weight that they can complete both movements in 1-2 sets. Athletes doing Handstand Push-Ups should choose a number of reps they can complete in 1-5 quick sets in under 1:00.

SCORING: Today’s score is the Time it takes athletes to complete the workout. Athletes should aim to complete the workout in 15-21 Minutes.

EFFICIENCY TIPS

-Athletes should try and hold on to big sets of Dumbbell Squats. Athletes should aim for quick sets on HSPU or HRPU it’s better for athletes to break than pause.

-Athletes should move quickly on the Farmer’s Carry. Athletes can pick a landmark, get to it fast, quick break, and then pick the next landmark.

-Athletes should move at a steady pace on Air Squats; using the time to relax shoulders. Athletes should aim for quick sets on Dumbbell Shoulder to Overhead; it’s better for athletes to break than pause.

WOD

“Turn & Burn” (Time)

“TURN & BURN”

3 Rounds:

15 Double Dumbbell Squats

15 Hand Release Push Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

23 min Time Cap

Subs

500m Row 10 Damper

RX+50/35#, 15 HSPU instead of HRPU

RX-35/20#

50-59-20/15#, HRPU on knees

60+-15/10#, HRPU on knees

Basics-7 DB Squats, 7 HRPU on knees, 200m FC

20 Air Squats, 7 DB S2OH

Monday 11/22/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: During the Build & Technique we can have athletes overload their Power Snatch weight and build to a heavyish set of 3. Then athletes will complete “I GOT OPTIONS” on the 0:00 athletes will complete 9-6-3: Power Snatches and Burpee Box Jump Overs, on the 10:00 12-9-6: Power Snatches and Box Jump Overs, on the 20:00 15-12-9: Power Snatches and Bar-Facing Burpees. Let’s cap athletes at 8:00 for each couplet to allow for at least 2:00 of rest before the next couplet.

STIMULUS: Today’s workout is a Threshold workout.

STRATEGY: Athletes should choose a Power Snatch weight they can complete the first complete in quick singles, the second in 1-3 sets, and the third in 1-3 sets.

SCALING: Athletes should focus on choosing the correct barbell weight to allow them to complete Power Snatches with the above strategy. We will cap athletes at 8:00 for each couplet to allow for 2:00 of rest before the start of the next.

SCORING: Athletes’ will record the time it takes them to complete each couplet. Their score will be the Sum Total Time of all three.

EFFICIENCY TIPS

“I GOT OPTIONS”

-Heavy Power Snatch: athletes should complete Snatches in steady singles and push the pace on the Burpee Box Jump Overs

-Moderate Power Snatch: athletes should pace the Box Jump Overs and hold on for bigger sets on the Snatches

-Light Power Snatch: athletes should pace the Bar-Facing Burpees and hold on for bigger sets on the Snatches

STRENGTH

Power Snatch (10 min to establish)

WOD

“I Got Options” (3 Rounds for time)

“I GOT OPTIONS”

[On the 0:00]

9-6-3:

Power Snatches

Burpee Box Jump Overs

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches

Box Jump Overs

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches

Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

RX+

M-135/95/75, F- 95/65/55

M 30/24″, F- 24/20″

RX

M-115/75/65, F- 75/55/45

M 30/24″, F-24/20″

50-59

M-95/65/55 F-65/45/35

M – 24″/20″, F-20″/16″

60+

M-95/65/55 F-65/45/35

M – 24″/20″, F-20″/16″ – Step Overs

Basics

9-6-3 each round. PVC/BB

Box Step Overs

Sunday 11/21/2021

CrossFit Now – CrossFit

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DESCRIPTION

DESCRIPTION

* We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

* New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

KETTLEBELL SWINGS

These are full swings that finish all the way overhead

Choose a weight that allows you to complete the 15 with 1-2 breaks (8/7, 5/5/5)

* These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

* Adjust distances, weight or intensity to meet that recommendation

* Record your times for each round, as your final score is the slowest of the 6 efforts

WOD

11/17/2020

“Wave Runner” (Time)

“Wave Runner”

On the 5:00 x 6 Rounds:

350/300 Meter Row

200 Meter Run

15 Kettlebell Swings

Score Slowest Round

Subs:

For the Row- 18/15 Cal Bike

For the Run – 250m Row or 15/12 Bike

RX+-Same as RX

RX -50/35#

50-59-35/26#

60+-26/18#

Basics-200m Row, 100m Run, 7 KBS