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Workout Of The Day

Friday 04/03/2020

CrossFit Now – CrossFit

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
RX+& RX– 20/14# 10/8′ 75/55# 20/20″

50-59- 14/10# 10/8′, 55/45#, 20/16″

60+- 10/6#, 10/8′, 45/35, step ups

Thursday 04/02/2020

CrossFit Now – CrossFit

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WOD

“Farmers Only” KBS FC CAL (Time)

“Farmers Only”

5 Rounds:

10 Kettlebell Swings (70/53)

200′ Single Arm Farmers Carry (70/53)

20/15 Bike/Row/Ski

RX+-70/53#

RX -53/35#

50-59 -35/26#

60+ -26/18#

Wednesday 04/01/2020

CrossFit Now – CrossFit

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“Caesar’s Palace” BS BP DL (AMRAP – Rounds and Reps)

“Caesar’s Palace”

AMRAP 7:

15 Back Squats (155/105)

15 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

15 Bench Press (135/95)

15 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

15 Deadlifts (185/135)

15 Deadlifts (225/155)

Max Deadlifts (275/185)

RX+- As written

Monday 03/23/2020

CrossFit Now – CrossFit

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WOD

“Overkill” DBPC BJO DBFS T2B (Time)

“Overkill”

21-15-9:

Double Dumbbell Power Cleans

Box Jump Overs

Double Dumbbell Front Squats

Toes to Bar

RX+-50/35#, 24/20″

RX -35/20#, 24/20″

50-59 -20/15#, 20/16″

60+ -15/10#, Step Ups

Basics-15-9-6, 10/8 DB, Box Step ups, Sit Ups

Sunday 03/22/2020

CrossFit Now – CrossFit

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WOD

“PowerPoint” PS CAL (Time)

“PowerPoint”

Teams of 2

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75/50 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

25 Power Snatches (95/65)

25/20 Calorie Row

15 Rope Climbs (15′)

25 Power Snatches (95/65)

25/20 Calorie Row

50 Power Snatches (95/65)

50/35 Calorie Row

75 Power Snatches (95/65)

75/50 Calorie Row

One athlete works at a time

Split Up However

There is a 30 minute time cap

NEW CROSSFITTERS

50 Kettlebell Swings

50/35 Cal Row

40 Kettlebell Swings

40/28 Cal Row

30 Kettlebell Swings

30/21 Cal Row