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Workout Of The Day

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STRENGTH

3: Power Clean (10 E2MOM x 3)

2: Power Clean (10 E2MOM x 2)

1: Power Clean (10 E2MOM x 1)

2: Power Clean (10 E2MOM x 3)

3: Power Clean (10 E2MOM x 3)

Rest 4 min

HPC WB RUN (Time)

30 Hang Power Cleans

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans

*14 min Time Cap

RX- 135/95

RX+- 155/105

M1- 95/65

M2- 65/45

-OR-

HPC WB ROW (Time)

30 Hang Power Cleans

50 Wallballs 20/14lbs

Row 1000m

50 Wallballs

30 Hang Power Cleans

*14 min Time Cap

RX- 135/95

RX+- 155/105

M1- 95/65

M2- 65/45

CrossFit

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STACI (Time)

STACI

30 Overhead Squats

then

Handstand Push Ups

21-18-15-12-9-6-3

Box Jumps

3-6-9-12-15-18-21

then

30 Overhead Squats

RX- 95/65, 24/20″

RX+- 115/75

M1- 65/45, 20/16″

M2- 45/35, Step Ups

Basics

CrossFit Now – Basics

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PS BURP (Time)

20 Power Snatches

5 Burpees

15 Power Snatches

10 Burpees

10 Power Snatches

15 Burpees

5 Power Snatches

20 Burpees

Basics – Alt Hang DB Snatches

RX- 95/65

RX+- 115/75

M1- 65/45

M2- 45/35

CrossFit

CrossFit Now – CrossFit

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SKILL

7 EMOM PULL UPS (7 Rounds for reps)

7 EMOM

PULL UPS

-Superman/HollowRock

-Kip pull up, get as high as you can

– Kipping Chin Over

-Kipping Chest to Bar

-Butterfly

Pick a number you can maintain for

7 rounds, Unbroken

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

FINISHER

20 Devil Presses for Time (Time)

20 Devil Presses for Time

RX- 35/20

RX+ 50/35

M1- 20/15

M2 – 15/10

XND TEST

EXTREME ENDURANCE TEST (4 Rounds for distance)

ROW

4 Intrervals of:

1 Min Max Meters

Rest 2 minutes.

CrossFit

CrossFit Now – CrossFit

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PS BURP (Time)

20 Power Snatches

5 Burpees

15 Power Snatches

10 Burpees

10 Power Snatches

15 Burpees

5 Power Snatches

20 Burpees

Basics – Alt Hang DB Snatches

RX- 95/65

RX+- 115/75

M1- 65/45

M2- 45/35

NO REST

Squat Snatch (8 min to est 3 RM)

OPTIONAL ENDURANCE

OPTIONAL END Row BS (Time)

1000m row

100 back squats

35/45

21-15-9 Ski GHD (Time)

21-15-9

Ski erg

Ghds

Rest 3 min

Repeat

XND TEST

XND TEST ROW (4 Rounds for reps)

4 Rounds

1 min max effort Row for meter

2 min rest

*score is meters for each 1 min round

Basics

CrossFit Now – Basics

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Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Basics – 1:1 Jump Ropes

30 Cal on Ski Erg (Time)

30 Cal on Ski Erg for Time

CrossFit

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Run AS Row AS (Time)

EXPERIENCED CROSSFITTER

1 Mile Run

100 Air Squats

2 k Row

100 Air Squats

*Run and Row to be done together,

Squats they can break up however

NEW CROSSFITTERS

800m Run/Walk

25 Air Squats

1000m Row

25 Air Squats