Workout Of The Day
CrossFit
CrossFit Now – CrossFit
WOD
10 RFT WB Burp (Time)
10 Rounds
12 Wall Balls
5 Burpees
Basics- 8 Rounds
RX 20/14 10/8
RX+ 20/14 10/9
M1 14/10 10/8
M2 10/6 10/8
EMOM
5 EMOM T2B (5 Rounds for reps)
5 EMOM
Toes to Bar
Toes close to the Bar
Knee Raises
Superman to Hollow Rock
*No double kipping
Pick a # and keep it consistent
OPTIONAL ENDURANCE
Fabulous 3 DU AS Row (Time)
300 double unders
300 air squats
3k row
Scale accordingly
6 x 400m Run (6 Rounds for time)
6x400m runs
1 min rest between
*Score it time for each of 6 rounds
Basics
CrossFit Now – Basics
10 RFT WB Burp (Time)
10 Rounds
12 Wall Balls
5 Burpees
Basics- 8 Rounds
RX 20/14 10/8
RX+ 20/14 10/9
M1 14/10 10/8
M2 10/6 10/8
CrossFit
CrossFit Now – CrossFit
STRENGTH
3: Snatch Pull (6 E2MOM x 3)
5: Squat Snatch (10 E2MOM )
4: Squat Snatch (10 E2MOM )
3: Squat Snatch (10 E2MOM )
2: Squat Snatch (10 E2MOM )
1: Squat Snatch (10 E2MOM )
Rest 4 min
WOD
3 RFT PS SS OHS (Time)
3 Rounds
5 Power Snatches
5 Squat Snatches
10 Overhead Squats
RX 95/65
RX + 115/75
M1 75/55
M2 55/40
CrossFit
CrossFit Now – CrossFit
PARTNER 20 AMRAP DU DBS DU SU (AMRAP – Rounds and Reps)
PARTNER WOD
20 min AMRAP
20 Double Unders
20 Alt DB Snatches (35/20#)
20 Double Unders
20 Sit Ups
SCALED
Choose weight for DB Snatch
Jump Ropes instead of DU
Every movement needs to be done at same time.
They can not move on to next movement until their partner is done.
FINISHER
40 Tire Flips (Time)
40 Tire Flips
You choose weight of tire.
You can both flip it together or one person flips at a time. Your choice
FREE PARTNER WOD
CrossFit Now – FREE Sunday Partner Workout
PARTNER 20 AMRAP DU DBS DU SU (AMRAP – Rounds and Reps)
PARTNER WOD
20 min AMRAP
20 Double Unders
20 Alt DB Snatches (35/20#)
20 Double Unders
20 Sit Ups
SCALED
Choose weight for DB Snatch
Jump Ropes instead of DU
Every movement needs to be done at same time.
They can not move on to next movement until their partner is done.
FINISHER
40 Tire Flips (Time)
40 Tire Flips
You choose weight of tire.
You can both flip it together or one person flips at a time. Your choice
CrossFit
CrossFit Now – CrossFit
WOD
4 RFT Burd Run FS PP WL (Time)
4 Rounds
200m Burden Run w/ Bumper
10 Front Squats
15 Push Press
20 Walking Lunges with Bumper OH
RX- 75/55, 25/15 bumper
RX- 95/65, 35/25 bumper
M1- 55/45, 15/10
M2- 45/35, 10/5 no weight Lunge
CrossFit
CrossFit Now – CrossFit
RX
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
SCALED
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
MASTERS
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
MASTERS SCALED
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period