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Workout Of The Day

Sunday 07/12/2020

CrossFit Now – CrossFit

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“Southpaw” KBS KBSU CAL (AMRAP – Rounds and Reps)



3 Kettlebell Swings

3 Kettlebell Box Step-ups

3 Calorie Bike/Ski/Row

6 Kettlebell Swings

6 Kettlebell Box Step-ups

6 Calorie Bike/Ski/Row

9 Kettlebell Swings

9 Kettlebell Box Step-ups

9 Calorie BikeSki/Row

Add [3] Reps Per Round

RX+-Same as RX

RX -53/35#, 24/20″

50-59 -35/26#, 20/16″

60+ -26/18#, not weight step ups

Basics-8 AMRAP, no weight step ups

Finishing out the week with an ascending rep scheme triplet workout

Over the 15 minutes of work, the reps will climb by 3 each round

Your final score today is the total number of rounds + reps completed


Choose a weight here that you are capable of swinging for 30+ reps unbroken when fresh

These are full swings, finishing all the way overhead with the elbows next to the ears


You’ll hold a kettlebell wherever is most comfortable for you in these weighted step-ups (goblet, shoulder, hang…)

This should be a weight and box height that you could hold onto for 30+ reps (15 each side) without dropping

You’ll alternate legs every rep on this station


To maintain a simple rep scheme, let’s complete the same number of calories no matter what machine you use for this workout

Saturday 07/11/2020

CrossFit Now – CrossFit

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“Glen” CJ RUN PULL (Time)


For Time:

30 Clean and Jerks

1 Mile Run

50 Pull Ups*

1 Mile Run

100 Burpees

*This workout is written with rope

climbs, not pull ups. We are subbing out

rope climbs due to COVID

40 min TIme Cap


RX -95/65#

50-59 -65/55#, Jumping Pull ups

60+ -55/45#, Ring Rows


15 CJ (light weight/PVC), 400m Run

15 Jumping Pull-up/Ring Rows

400m Run, 15 Burpees

“Glen” is a Hero Workout

This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting

This workout is intended to take about 25-40 minutes to complete

Rough timeline for each movement:

* 30 Clean and Jerks: 3-5 Minutes

* 1 Mile Run: 7-9 Minutes

* 50 Pull Ups: 2-3 Minutes

* 1 Mile Run: 7-9 Minutes

* 100 Burpees: 7-12 Minutes

Choose weights and variations that allow for completion within this time frame


The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh

Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout

Coaching Note:

When athletes finish their 30 clean and jerks, it may be a good idea to clear the barbells from the floor for them

Especially if you are short on space, this allows more room for safe rope climbs and burpees


We are subbing 50 pull ups for the Rope Climbs


These are standard burpees requiring chest and thighs to the floor in the bottom

You can jump up or step up of the floor

Finish with some air under the feet and a small clap overhead


When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete

Friday 07/10/2020

CrossFit Now – CrossFit

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1: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

This “On the Minute” strength piece will allow you to build up in weight and work on technique

The 2 second pause in the bottom of each rep is there to help reinforce proper positioning

With this being the first week back for many of us to strength/barbell movements, make quality of movement a priority over weight lifted

Aim to start light and gradually build in weight over the 8 minutes of work

2: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

3: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

4: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

5: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

6: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

7: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)

8: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)



“Battleship” FS ROW (Time)


5 Rounds For Time:

10 Front Squats

20/15 Calorie Row/Ski/Bike or

200m Run with Med Ball

Time Cap 13 min


RX -115/75#,

50-59 -75/55#

60+ -55/35#


5 Rounds, 10 FS w/ PVC or

light bar and 15/12 Cal Row

“Battleship” is a simple and effective couplet workout that combines metabolic conditioning and moderate weight front squats

The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]


The barbell will come from the ground in “Battleship”

Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout

You are able to squat clean the first rep of each set

Before completing the conditioning piece, we’ll spend some time getting under heavier loads

Thursday 07/09/2020

CrossFit Now – CrossFit

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“Laces Out” BMU PP DL WB (AMRAP – Rounds and Reps)

“Laces Out”


6 Bar Muscle-ups

9 Push Presses

15 Deadlifts

21 Wallballs

RX+-135/95#, 20/14#, 10/9′, Bar Muscle Ups

RX -115/75#, 20/14#, 10/8′, Pull Ups

50-59 -75/55#, 14/10#, 10/8′, Jumping PU

60+ -55/35#, 10/6#, 10/8′, Ring Rows

Basics-9 AMRAP, Ring Rows, light weight/PVC

Combining gymnastics and weightlifting in this longer AMRAP workout

With each station, we’ll alternate between pulling and pressing movements

Choose weights and variations that allow you to complete 4+ rounds today

This works out to a round at least every 4:30


If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written

If you’re not quite there, consider reducing the reps or doing pull ups, jumping pull ups or ring rows


Pick your barbell weight based off the push press, as it is the more challenging of the two at this weight

Use a load that you can complete the 9 push presses within 2 sets during the workout


Use a weight that you could complete for 30+ reps unbroken when fresh

Wednesday 07/08/2020

CrossFit Now – CrossFit

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“Dirt Devil” DP HOPS DBS (5 Rounds for time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses

*Score is SLOWEST of the. 5 rounds


RX -35/20#


60+-15/10#, Step Over


3 Devil Press, 10 line hops, 10 DB

Squats, 10 line hops, 3 Devil Press

Working through 5 fast paced intervals for today’s conditioning piece

You’ll complete the listed work for time and rest until the next 4-minute window begins

For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts

To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

Record your time for each interval, as your final score is the slowest of the 5

Rounds begin on the [0-4-8-12-16]


Let’s choose one dumbbell weight for both weighted movements today

This weight will likely be chosen off the more difficult movement, the Devil’s Press

This station combines a dumbbell burpee with a double dumbbell snatch

There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion

Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds


Body Armor BGM PIST WGB (No Measure)

Body Armor

4 Giant Sets:

40 Banded Good Mornings – https://youtu.be/qS2PveiBtpM

20 Alternating Pistols –https://youtu.be/-e45F_LwXVk

10 Pausing Weighted Glute Bridges –https://youtu.be/DLgAPsiZbQ8

Rest 2 Minutes Between Sets

Tuesday 07/07/2020

CrossFit Now – CrossFit

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“Underground” DU SU HRPU (Time)


For Time [30 Minute Cap]:

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:


12/9 Calorie Assault Bike

12/9 Calorie Row

12/9 Calorie Ski

200m Run

Singles 150, 120, 90, 60 30

RX+-Same as RX

RX -As written

50-59 -Push up on knees

60+-Push up knees, singles 100, 80, 60 , 40, 20


60 JR, 30 SU, 15 HRPU

40, JR, 20 SU, 10 HRPU

20 JR, 10 SU, 5 HRPU

9/7 Cal Row every 3 min

Bike/Ski/Row for calories or.200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

Every 3 minutes [starting at 0:00] you’ll complete 12/9 calories or a 200m run

With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout

This should work out to roughly 1 minute of bike/ski/row/row and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

Whenever you finish the bike/ski/row/run you’ll pick up wherever you left off in the workout

bike/ski/row/run take place on the [0-3-6-9-12-15-18-21-24-27…]

We’ll cap this workout at 30 minutes

If you hit the cap, put 30:00 as your score and add 1 second for every rep not delivered. Do not count the bike/ski/row/run


If you have 80+ unbroken double unders when fresh, look to complete this station as written

If you’re not quite there, see the “modifications” section for variations and time caps for each round


At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up

Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less

You can complete these from your knees if needed to reduce the weight you are pressing


Gymnastics Skill – HSPU (No Measure)

Gymnastics Skill

on the 0:00, 1:30, 3:00, 4:30, 6:00

Choose your level:

1 Set of Strict Handstand Push-ups

1 Set of Kipping HSPU

:30 of Kipping HSPU attempts

:30 of attempting to get on wall

1 Set of Box HSPU

1 Set of Dumbbell Strict Press

Try to Hold the Same Number Across

Monday 07/06/2020

CrossFit Now – CrossFit

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“Strict Press Lynne” SP PULL (5 Rounds for reps)

“Strict Press Lynne”

5 Rounds:

Max Unbroken Strict Presses

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

RX+ same as RX

RX -95/65#

50-59 -65/45#

60+ 45/35#

Basics-15/11#/PVC, Ring Rows

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds


The weight on the barbell should be something on the lighter side

When fresh, this should be a load that you could strict press for 20+ reps unbroken

The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep


If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider a light band, ring rows, or another variation listed in “modifications”

Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus


Body Armor KBHC KBWL RD (3 Rounds for reps)

Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

10 Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

Score is Ring Dips. RX’d is strict ring dips