(520) 888-0317 info@crossfitnow.com

Workout Of The Day

Sunday 08/21/22

CrossFit Now – CrossFit

View Public Whiteboard

WOD

Repeat 09/19/21

“Quagmire” (Weight)

“QUAGMIRE”

Every 3:00 for 21:00 (7 Sets):

3 Heavy Back Squat (Athletes Pick Load)

200m Sprint

*Score: Log all lifts. Score is heaviest set.

Subs- 250/200m Row

RX+- As written

RX- As written

50-59- As Written

60+-100m Sprint

Basics-Light Weight 100m Sprint

Saturday 08/20/22

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: For 30:00 teams of 3 will rotate through stations accumulating calories on the rower. One Partner will start on the Rower, one will start completing 3 rounds of the “Chief” and one will start resting. Athletes will rotate when Partner completing barbell work finishes, then that athlete will move to the resting station, the resting partner will move to the rower and the rowing partner will move to rounds of “The Chief.”

STIMULUS: “Claustrophobia” is a Sprint Threshold workout.

STRATEGY: 3 Rounds of the Chief should be completed in 2:00 or less.

SCALING: Choose a weight on the barbell that allows for at least quick singles, if not unbroken sets of 3. Choose a variation of Push-Ups and Air-Squats that can be completed unbroken every round.

SCORING: Athlete score will be their total calories.

EFFICIENCY TIPS

-Push the pace on macho man, settle in on the row, 3 rounds can take long enough to get tired

-3 singles on the power cleans is fair if the weight is heavy today, otherwise hang on unbroken going into the rest station.

WOD

Clautrophobia (Calories)

“CLAUSTROPHOBIA”

[TEAMS OF 3]

AMRAP 30:

3 Rounds of “The Chief”

Max Calorie Row

* One Partner Starts on Rower, One Partner Starts Resting, Everyone Rotates Rotates Upon Completion of 3 Rounds

of “The Chief”

[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats

*Score total calories

Subs-Cals on Bike

RX+-135/95#

RX-115/75#

50-59-96/65#, Push Up on Knees

60+-75/55#, Push up on Knees

Basics-Indiv – 5 Rounds 200m Row, 3 Rounds

of Chief rest 2 min btwn

INDIVIDUAL VERSION

Claustrophobia- INDIVIDUAL (AMRAP – Rounds and Reps)

“CLAUSTROPHOBIA”

INDIVIDUAL

5 x 5AMRAP

500/400m Row

Max Rounds of Chief

Rest 1 min between Rounds

[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats

*Score Rounds & Reps of Chief

Subs-Cals on Bike

RX+-135/95#

RX-115/75#

50-59-96/65#, Push Up on Knees

60+-75/55#, Push up on Knees

Basics-Indiv – 5 Rounds 200m Row, 3 Rounds

of Chief rest 2 min btwn

Friday 08/19/2022

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

WORKOUT BRIEF [0:00 – 5:00]

STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Push Presses. In Part 2, Athletes will complete 10 rounds, starting a new round overy 2:00 of a 500/400 Meter Bike, 30 Double Unders and 10 Push Presses.

STIMULUS: “Snap, Crackle, Pop” is a Sprint Pacer workout.

STRATEGY: Athletes should aim to complete each 500/400m Bike in 1:15 or less. 30 Double Unders should be completed in 0:30 or less, 10 Push Press Should be completed in 0:15 or less.

SCALING: Athletes should choose a number of reps for the bike and jump rope that they can complete in the given time. Athletes should choose a weight for push presses that allows for each round to be completed unbroken.

**SCORING:**In Part 1 Athletes score will be the heaviest load they use for a set of 2 Push Presses.

EFFICIENCY TIPS

-The Bike is the easiest movement to go faster on today

-Recover on the bike if Double Unders are not guaranteed unbroken today

STRENGTH

Push Press (12 min to Est a Heavy Set of 2)

WOD

Snap, Crackle, Pop (Time)

“SNAP, CRACKLE, POP”

On the 2:00 x 10 Rounds:

500/400 Meter Bike

30 Double Unders (45 singles)

10 Push Press

*Score = Slowest round

Subs-200m Run or 250/200 m Row

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#, 30 Singles Unders

Thursday 08/18/2022

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

WORKOUT BRIEF [0:00 – 5:00]

STRUCTURE: Athletes will complete 5 rounds for time of 30 Reverse Lunges, 20 Toes to Bar, 15 Box Jumps and 10 Deadlifts.

STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.

STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.

SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.

SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.

EFFICIENCY TIPS

“Bend Don’t Break”

-Be ready for heavy legs going into the first box jump

-Take the box jumps as fast as possible to still be able to complete the deadlifts in 2 sets or less

WOD

Bend Don’t Break (Time)

“BEND DON’T BREAK”

5 Rounds For Time:

30 Reverse Lunges

20 Toes to Bar

15 Box Jumps

10 Deadlifts

25 min Time Cap

RX+-225/155#, 30/24″

RX-185/135#, 24/20″

50-59-155/105#, 20/16″ Hanging KR

60+-135/95#, Step Ups, Sit Ups

Basics-10 Lunges, 10 Sit Ups, 110 Step Ups, 10 DL

Wednesday 08/17/2022

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Overhead Squats. In Part 2 athletes will complete 75 Power Snatches and 150 Wall Balls. Athletes can partition those reps however they’d like

STIMULUS: “Karandy” is a Sprint Threshold workout.

STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.

SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.

SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Aim to complete each movement in 10 sets or less

-Be intentional in transition, move to the other implement, take 1 or 2 deep breaths then pick it up

STRENGTH

Overhead Squat (Heavy set of 2, score Heaviest Load)

WOD

Krandy (Time)

“KARANDY”

For Time

75 Power Snatches

150 Wallballs

*Partition However You’d Like

18 min Time Cap

RX+-Same as RX

RX -75/55#, 20/14# 10/9′

50-59 -65/45#, 14/10#, 10/8′

60+-55/35#, 10/6#, 10/8′

Basics-30 Snatches PVC/BB 60 Wall Balls

Tuesday 08/16/2022

CrossFit Now – CrossFit

View Public Whiteboard

WOD

Repeat 09/02/21

“BEEF JERKY” (AMRAP – Rounds and Reps)

12 min AMRAP

21 Kettlebell Swings

14 Kettlebell Reverse Lunges

7 Push Jerks

RX+- 155/115

RX- 53/35, 135/95

M1- 35/26, 95/65

M2- 26/18, No Weight Lunge, 65/45

Basics-6 AMRAP Light KB, no weight lunges

PVC/BB

Sunday 08/14/2022

CrossFit Now – CrossFit

View Public Whiteboard

WOD

Repeat 08/29/21

“The Grizzly” (Time)

“THE GRIZZLY”

3 Rounds For Time:

100m Double DB Overhead Carry

75 Double Unders (125 singles)

50m Double Dumbbell Bear Crawl

25 Push-Ups

Time Cap 22 min

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#, 75 singles, just bear crawl

Basics-Light DB OH Carry, 75 Singles, Just Bear Crawl, 10 Push Ups on knees