(520) 888-0317 info@crossfitnow.com

Workout Of The Day

Tuesday 10/22/2019

CrossFit Now – CrossFit

View Public Whiteboard

CORE CONDITIONING

3 RFT SU MtC TC (Time)

3 Rounds

20 Sit Ups

20 Mt Climbers

20 Tuck Crunches

WOD

5 RFT S2OH PULL DL (Time)

5 Rounds

5 Shoulder to Overhead

7 Pull-ups

9 Deadlifts

Basics

Can use DB or BB for S2OH and KB or BB for DL

RX -115/75#

RX+- 135/95#

50-59- 95/65#

60+- 75/55#

Monday 10/21/2019

CrossFit Now – CrossFit

View Public Whiteboard

WOD

3 RFT RUN HS (Time)

3 Rounds

400m Run

15 Hang Snatch

Basics – w/ DB or BB

RX-75/55

RX+-95/65

50-59-65/45

60+-55/40

NO REST

STRENGTH

Squat Snatch (8 min to est 1 Rep Max)

OPTIONAL ENDURANCE

ROW RUN (Time)

1000m Row

400m Run

500m Row

400m Run

1000m Row

FREE Partner Sunday 10/20/19

CrossFit Now – CrossFit

View Public Whiteboard

WOD

PARTNER SUNDAY 28 AMRAP DU MTC B2P WB BJO (AMRAP – Rounds and Reps)

EXPERIENCED CROSSFITTER

In Pairs

28min AMRAP

50 Double Unders

40 Mt Climbers

30 Burpees to Plate

40 Wall Balls

50 Box Jump Overs

* 1 Works / 1 Rest

Divide however you want

NEW CROSSFITTER

In Pairs

14 min AMRAP

25 Jump Ropes

20 Mt Climbers

15 Burpee on Plate

20 Wall Balls

25 Box Step Overs

* 1 Works / 1 Rest

Divide however you want

Saturday 10/19/19

CrossFit Now – CrossFit

View Public Whiteboard

Row KBS PU GS SU (Time)

500m Row

then

5 Rounds of:

5 Kettlebell Swings

5 Push Ups

5 Goblet Squats

5 Sit Ups

400m Row

then, 4 Rounds

300m Row

then, 3 Rounds

200m Row

then, 2 Rounds

100m Row

then, 1 Round

Basics-Start with 400m Row and 4 Rounds

RX -53/35#

RX+ -70/53#

50-59 -35/26#

60+ -26/18#

Friday 10/18/19

CrossFit Now – CrossFit

View Public Whiteboard

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

SCALED

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

MASTERS

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

MASTERS SCALED

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Thursday 10/17/19

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

3: Shoulder Press (10 E2MOM x 3)

2: Shoulder Press (10 E2MOM x 2)

1: Shoulder Press (10 E2MOM x 1)

WOD

20-15-10-5 PP BRSL DU (Time)

20 Push Press

20 Back Rack Stationary Lunge

100 Double Unders

15 Push Press

15 Back Rack Stationary Lunge

100 Double Unders

10 Push Press

10 Back Rack Stationary Lunge

100 Double Unders

5 Push Press

5 Back Rack Stationary Lunge

Basics- PP Lunges w/ DB 100 JR

RX- 95/65

RX+ 115/75

M1- 65/45

M2- 45/35 no weight lunge

Wednesday 10/16/19

CrossFit Now – CrossFit

View Public Whiteboard

ENDURANCE CONDITIONING

Wall 2 Wall Sprints (8 Rounds for time)

8 Rounds

Wall to Wall Sprint

:30 rest between

*Score time for each sprint

WOD

21-15-9 HPC BBJO Run (Time)

21-15-9

Hang Power Clean

Burpee Box Jump Over

200m Run

Basics-HPC w/ DB or BB

RX- 135/95, 24/20″

RX+- 155/105, 24/20″

50-59- 95/65, 20/16″

60+ -65/45, Box step Overs