Workout Of The Day
Saturday 11/27/2021
CrossFit Now – CrossFit
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
Friday 11/26/2021
CLOSED – Home WOD
CrossFit Now – CrossFit
“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
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
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
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
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