Workout Of The Day
Saturday 01/18/2020
CrossFit Now – CrossFit
WOD
20 AMRAP Run WB DL (AMRAP – Rounds and Reps)
20 AMRAP
400m Run
10 Wall Balls
10 Deadlifts
Basics-15 AMRAP
RX-135/95, 20/14#, 10/9′
RX+-155/115, 20/14# 10/9′
50-59-95/65, 14/10#, 10/8′
60+-65/45, 10/6# 10/8′
Friday 01/17/2020
CrossFit Now – CrossFit
WOD
3 RND PC PP CJ (3 Rounds for reps)
3 Rounds
1 min Power Clean
Rest 3 mins
1 Min Push Press
Rest 3 mins
1 Min Clean & Jerk
Rest 3 mins
Score is total reps per round
Basics-Light weight
RX-95/65#
RX+-135/95#
50-59-65/55#
60+-55/45#
STRENGTH
Power Clean (Est 1 Rep in 5 min)
Thursday 01/16/2020
CrossFit Now – CrossFit
ENDURANCE CONDITIONING
1-Mile Run (Time)
Max Effort 1-Mile Run
-OR-
: 2k Row (Time)
Max Effort 2k Row
WOD
5 RND BJ BURP (Time)
5 Rounds
12 Box Jumps
12 Burpees
Time Cap 11 min
Basics-4 Rounds,Step Ups
RX-24/20″
RX+-Same
50-59-20/16″
60+-Step Ups
Wednesday 01/15/2020
CrossFit Now – CrossFit
WOD
FrAnnie (Time)
21 Thrusters
21 Pull Ups
50 Double Unders
50 Sit Up
15 Thrusters
15 Pull Ups
50 Double Unders
50 Sit Ups
9 Thrusters
9 Pull Ups
50 Double Unders
50 Sit Ups
* Single Jump Ropes 150 = 50 DU
Basics – DB Thrusters
RX- 95/65
RX+-C2B PU
M1 – 65/45, Banded PU, 2:1 JR
M2 – 45/30, Ring Rows, 1:1 JR
Tuesday 01/14/2020
CrossFit Now – CrossFit
CORE CONDITIONING
3 RFT SU MtC TC (Time)
3 Rounds
20 Sit Ups
20 Mt Climbers
20 Tuck Crunches
WOD
ROW WL DBS HRPU BSU (Time)
70 Cal Row
60 Walking Lunges w/ DB
50 Alt Dumbbell Snatches
40 Hand Release Push Ups
30 Box Step Ups w/ DB
Basics-60-50-40-30-20, no weight WL or Step Up, PU on knees
RX-35/20#
RX+-50/35#
50-59-No weight on WL or Step Ups, Push Up on knees, 20/15#
60+-No weight on WL or Step Ups
Push Up on knees, 15/10#
Monday 01/13/2020
CrossFit Now – CrossFit
STRENGTH
Power Snatch (12 E2MOM x 1)
Rest 4 min
5 RND HS OHS T2B Run (Time)
5 Rounds
7 Hang Snatch
7 Overhead Squats
7 Toes to Bar
200m Run
Time Cap 14 min
Basics-Light weight snatch, Back Squats, Vups or Sit Ups
RX-95/65#
RX+-115/75#
50-59-65/55# Hanging KR
60+-55/45#, Sit Ups and Back Squats
Sunday 01/12/2020
CrossFit Now – CrossFit
PARTNER 20 AMRAP BPT BPB BPOHL (AMRAP – Rounds and Reps)
EXPERIENCED CROSSFITTERS
20 AMRAP
10 Bumper Plate Thrusters 45/25#
10 Bumper Plate Burpees
10 Overhead Lunges
While one partner works on the
AMRAP the other is carrying his/her
plate 100m. The partners will switch
off after each 100m, taking over where
the other left off
NEW CROSSFITTERS
15 AMRAP
10 Bumper Plate Thrusters (light)
10 Burpees (no weight)
10 Lunges (no weight)
100m Run/Walk (no weight)
EXP CF + NEW CF
20 AMRAP
Exp CF use bumper for all movements
New CF – No weight except for Thruster