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Workout Of The Day

Monday 05/10/2021

CrossFit Now – CrossFit

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* ~4:00 Rounds – shooting for 3-4 rounds

* Movement Functions – Lower Body Push (Squat) to Lower Body Push w/ Upper Body Pull (Row) to Ground to Overhead (Power Snatch) – lots of similar movement patterns, which is why this workout will catch up on us.

* The lower back will need some love in the warm-up and this workout will get mighty grippy!


* Take a :1-:2 pause at the top of each rep, but stand up fast out of the bottom. A slow squat is a lot of time under tension. Move fast WITH control. Use a medicine ball as a target if needed.

* Once again, steady on the row. But, if you take it too easy you may be wishing you had dug a little deeper at the end. Dare to be adventurous here – go explore 😉

* Oh, the Power Snatch! Light and nasty. Big sets are advised. The load should allow for big sets. A big set can be anything above 10 reps. But, if we opt for an 8-7-5, we’re good! Set the back!! Yes, the legs will burn, and you will not want to bend the knees when the bar is on the ground, BUT…it will serve you better in the long-run.


“Clear The Air” (AMRAP – Rounds and Reps)



40 Air Squats

300/250 m Row

20 Power Snatches


15/12 Cal Bike

RX+-Same as RX

RX -75/55#

50-59 -65/45#

60+ -55/35#

Basics-8 AMRAP, PVC/BB


DB Lunges/ DB Glute (Time)

3 Sets

15 Single DB Reverse Lunges (Each)

30 Single DB Glute Bridges

RX+ 50/35

RX- 35/20#

M1- 20/15#

M2 – 15/10#

Sunday 05/09/21

CrossFit Now – CrossFit

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* ~10:00 of Biking (5500m)

* 55 reps of a Bodyweight Bench Press – the time is will be dependent on how much an athlete weighs relative to their Bench Press ability. This will likely take about ~10:00

* Overall time: ~20:00 workout


* Consider this a forced rest from doing 55 Bodyweight Bench Presses in a row. Enjoy the ride!


Bike – Recovery Phase. But, don’t be afraid to put the pedal down and get uncomfortable.

For the Bench Press, similar to the overhead work – when a rep gets slow and becomes a grind, take a rest. * Keep the below points of contact intact:

Heels on the floor

Hips on the bench

Shoulder blades on the bench

Head on the bench


“Belinda” (Time)


For Time:

1000m Bike/500m Row

10 Bench Press

900m Bike/ 450m Row

9 Bench Press

800m Bike/400m Row

8 Bench Press

700m Bike/350m Row

7 Bench Press

600m Bike/300m Row

6 Bench Press

500m Bike/250m Row

5 Bench Press

400m Bike/200m Row

4 Bench Press

300m Bike/150m Row

3 Bench Press

200m Bike/100m Row

2 Bench Press

100m Bike/50m Row

1 Bench Press

20 Min Time Cap

RX+-100/75% Bodyweight

RX-75/55% Bodyweight

50-59-55/35% Bodyweight

60+-35/25% Bodyweight

Basics-DB Floor Presses

Saturday 05/08/21

CrossFit Now – CrossFit

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* 30:00 time cap

* Only one person works at a time

* Scoring – total time to complete the workout with your partner.

2000m ROW

* 7:00-9:00 of Rowing

* Break the meters however you like, but meters must be shared equally. You must complete all of the row before moving on.


* 40 BMU’s or 40 Burpee Pull Ups should take less than 5:00.

* Break up however you like. You must complete all BMU or BPU before moving on to Macho Man

* To do all the reps, athletes should be able to do 3-5 BMU consistently, other wise consider scaling.


* 1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

* 1 Round = ~1:00

* Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.

* For the 16 Rounds – Partner 1: will do a full round of “Macho Man”, and then Partner 2 will do a full round of “Macho Man”. We will go back and forth “you go, I go” until all 16 rounds are completed or until the 30:00 clock saves you!


* For the 2000m Row, 500m transitions are ideal, but are more tiring. 250m are less tiring but there are more transitions. Keep the straps lose on the rower for easy access to the foot pad.

* Consider two athletes as one. It is more beneficial to do small sets with quick transitions, than to do big sets requiring longer rest. If the plan isn’t working, change it.

* For “Macho Man” – slow is smooth and smooth us fast. Yes, be powerful, but move with purpose and precision. Erratic movement will be punished.


“Two Thousand Words” PARTNER WOD (Time)

“Two Thousand Words”

Partner Workout For Time:

2,000/1,600 Meter Row

40 Bar Muscle-ups

16 Rounds of “Macho Man”

“Macho Man”

3 Power Cleans +

3 Front Squats +

3 Push Jerks


RX-135/95#, Burpee Pull Ups

50-59-105/75#, Burpee jumping pull up

60+-95/65# Burpee Ring Row

Basics-Single Ver. 500m Row, 20 Burpee RR,

4 Rounds of MM w/ PVC/BB

“Two Thousand Words” SINGLE VER (Time)

“Two Thousand Words”

1000/800m Row

20 BMU or BPU

8 Rounds of Macho Man

“Macho Man”

3 Power Cleans +

3 Front Squats +

3 Push Jerks


RX-135/95#, Burpee Pull Ups

50-59-105/75#, Burpee jumping pull up

60+-95/65# Burpee Ring Row

Basics-500m Row, 20 Burpee RR,

4 Rounds of MM w/ PVC/BB

Friday 05/07/21

CrossFit Now – CrossFit

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* 10:00-14:00 workout

* Scoring – total time to complete the workout.

* The potency of this workout isn’t the 12 Wall Balls and 100m Run. It’s 120 Wall Balls & 1000m Run!


* The goal is to choose a load that can be unbroken for every round.

* 12 Wall Balls = Less then :30

100M RUN

* This distance should tell you something – It’s quick!

* 100m Run = Less then :30


* If an athlete had to pick which movement they should use as the recovery, it should be the run.

* Breaking up the Wall Balls will add a lot of time.

* If a break needs to happen, try to get over 6 reps before breaking. It’s always easier to pick up a the ball when you have a lower number of reps to do.

* Don’t forget the challenge – 1 Round = 1:00 for as many rounds as you can! Shoot for a least 5 rounds holding the minute.

“Karen! Run!” (Time)

“Karen! Run!”

10 Rounds For Time:

12 Wall Balls

100m Run


12/9 Cal Row or 8/7 Cal Bike

15 min Time Cap

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10# 10/8′

60+-10/6#, 10/8′

Basics- Rounds

Thursday 05/06/21

CrossFit Now – CrossFit

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* This is not for time, rest as needed between each set

* We have 13 total reps! Log all lifts. They all count!

* The goal is to build in load. If the athlete is still learning the movement focus on light loads and correct technique.

* For this to be a complex you must complete both movements of the complex for the reps given to be considered a good lift.

ie>. 3 Reps of the complex

1 HPC+1 PC + 1 HPC + 1 PC + 1 HPC + 1PC

Hands do not come off the bar until the full 3 reps of the complex are complete.

* Today’s focus will be keeping that bar close to the body during the lift.

* Feet will need to move with the knees going forward and the butt going back when we receive that heavy bar

* FAST ELBOWS! Get those elbows around that bar quickly to ensure you make that lift.

Today’s workout is The Clean Complex, if you stay for the After Party of “Murph Prep” make sure you are not in the way of the next class.


5: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

3: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

3: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

1: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

1: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean


1/4 Murph (Time)

400m Run

25 Pull Ups

50 Push Ups

75 Squats

400m Run

Wednesday 05/05/21

CrossFit Now – CrossFit

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* 25:00 workout.

* Scoring – total amount of reps

* Log Rounds & Reps for each separate AMRAP


* This will be a GRIP-FEST for AMRAPS 1 & 2, and steady singles for AMRAP 3.

* The lower back is likely to feel it too. Lots of bending at the hip today!

* We have increasing loads and descending reps across each AMRAP:

* 1) 27 reps = 95/65 — 2) 21 = 115/85 — 3) 15 = 135/95

* Time spent here will fall between 1:00-2:00 for each.

BURPEES (all three variations)

* Each AMRAP presents a more challenging variation, but the good news is…the reps go down!

* Each variations of Burpees will average ~:90 give or take :30.


* Yikes!

* 27/21 Cals = 2:00-3:00

* 21/15 Cals = 1:30-2:00

* 15/12 Cals = ~1:00

* There’s not much to say about this, outside of…yikes! Choose your calories wisely and a number that will push you to finish within the 5:00 AMRAP. This will be a harder option than selecting too many calories and not getting close (less incentive to push).


* For the Power Snatch – dropping and resetting is easier on the posterior chain (hamstrings and spinal erectors specifically), than cycling.

* Attempt to complete a big set in each round, then massively reduce the reps, and finally go to singles. We have to keep moving in this short 5:00 AMRAP. But, with short scheduled breaks we can sometimes get to the end quicker than “holding on”.

* The burpees will be feel like they’re never ending in the first AMRAP. Telling yourself, “Just one more rep. One more rep,” is an easier way to approach a big number like 27. Breath big at the top of all Burpees. Breathing on the floor is hard.

* Assault Bike – Get what you can! Remember, there is a long 5:00 break after the bike. Coming off the Burpee, allow yourself to ease into the bike. Then, push hard and finish strong.


“Five O’Clock Somewhere” (3 Rounds for reps)

“Five O’Clock Somewhere”

AMRAP 5:00

27 Power Snatches

27 Burpees

27/21 Calorie Assault Bike

(Rest 5:00)

AMRAP 5:00

21 Power Snatches

21 Lateral Barbell Burpees

21/15 Calorie Assault BIke

(Rest 5:00)

AMRAP 5:00

15 Power Snatches

15 Barbell Facing Burpees

15/12 Calorie Assault Bike


36/27, 27/21, 21/15 Cal Row

400/300/200m Runs

RX+-M-95/115/135, W-65/85/95

RX-M-75/95/115, W- 55/65/85

50-59-M- 65/75/95 W-45/55/65

60+- 21-15-9 Reps, Step Over Bar

M-55/65/75. W-35/45/55

Basics -15-12-9 Reps, PVC/BB, Step Over Burpees

Tuesday 05/04/21

CrossFit Now – CrossFit

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* We have made this workout a little CrossFit Open-Esg. Workout…then lift heavy.

* It is 23 minutes total – Pt 1.15:00 AMRAP, straight into 8:00 of Lifting.

* Scoring – number of rounds and reps completed in the 15:00 AMRAP, plus the Heaviest Load in the ‘Complex’.

* Log these workouts as two scores.

The 15:00 AMRAP


* This will take less than :30. The shoulders will feel it in latter rounds.

* 30 reps are just enough to make the barbell feel a little more uncomfortable.


* 15 Deadlifts at 115/85 will take ~:30.

* Light loading for a lower body pull. Athletes shouldn’t need to break-up 15 reps, but likely will to save grip for the Hang Power Clean. A lot of athletes should think of a loading that they can break into 2 sets by choice.


* With 115/85, we start to move into a light-medium loading. However, like the Deadlifts athletes should be considering 2-3 sets across the board.

* Movement starts with athlete standing up and taking a bow to the “hang”.

* Possibly the movement that will cause the most difficulty…..and increase the grippy-ness!


* Although not typically categorized as the “moderate” load, for 15 reps in a 15:00 AMRAP, 115/85 will definitely start to feel on the heavier side.

* Loading should allow for a fresh set of well moving Push Jerks.

* In the workout, athletes can think about 10-5, 9-6, 8-7. Personally, a fan favorite is the 5-4-3-2-1 for any 15 rep rep scheme.


* If the Double-Unders becoming taxing on the shoulders, break them up into 2 sets. It may seem silly, but the quick break will go a long way when tackling the barbell.

* In the Deadlift, even though a lighter loading, mixing the grip may be of benefit today. Loosen the grip as best possible, without losing midline stabilization.

* For the Hang Power Clean, land lower in the receiving position to limit overuse in the pull of the arms.

* Try for a bigger than normal first set and try to break into two sets fof the first 2-3 rounds. Every time we drop we have to clean the barbell again.

* Barbell Complex – After the 15:00 AMRAP, we will have 8:00 to lift and have some fun with your friends. We will aim to get ~3 sets in. Increase the loads or stay at the same weight and practice


“Handle with Care” (AMRAP – Rounds and Reps)

“Handle With Care”


30 Double Unders (45 singles)

15 Deadlifts

30 Double Unders

15 Hang Power Cleans

30 Double Unders

15 Push Jerks




60+-65/45#, 30 Singles

Basics-8 AMRAP, 30 Singles, PVC/BB


3 DL 2 HPC 1 PJ

3 Deadlift + 2 Hang Power Cleans + 1 Push Jerk

Done without taking hands of barbell