Workout Of The Day
Friday 04/03/2020
CrossFit Now – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
RX+& RX– 20/14# 10/8′ 75/55# 20/20″
50-59- 14/10# 10/8′, 55/45#, 20/16″
60+- 10/6#, 10/8′, 45/35, step ups
Thursday 04/02/2020
CrossFit Now – CrossFit
WOD
“Farmers Only” KBS FC CAL (Time)
“Farmers Only”
5 Rounds:
10 Kettlebell Swings (70/53)
200′ Single Arm Farmers Carry (70/53)
20/15 Bike/Row/Ski
RX+-70/53#
RX -53/35#
50-59 -35/26#
60+ -26/18#
Wednesday 04/01/2020
CrossFit Now – CrossFit
“Caesar’s Palace” BS BP DL (AMRAP – Rounds and Reps)
“Caesar’s Palace”
AMRAP 7:
15 Back Squats (155/105)
15 Back Squats (185/135)
Max Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
15 Bench Press (135/95)
15 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
15 Deadlifts (185/135)
15 Deadlifts (225/155)
Max Deadlifts (275/185)
RX+- As written
Thursday 03/26/2020
CrossFit Now – CrossFit
Tuesday 03/24/2020
CrossFit Now – CrossFit
Monday 03/23/2020
CrossFit Now – CrossFit
WOD
“Overkill” DBPC BJO DBFS T2B (Time)
“Overkill”
21-15-9:
Double Dumbbell Power Cleans
Box Jump Overs
Double Dumbbell Front Squats
Toes to Bar
RX+-50/35#, 24/20″
RX -35/20#, 24/20″
50-59 -20/15#, 20/16″
60+ -15/10#, Step Ups
Basics-15-9-6, 10/8 DB, Box Step ups, Sit Ups
Sunday 03/22/2020
CrossFit Now – CrossFit
WOD
“PowerPoint” PS CAL (Time)
“PowerPoint”
Teams of 2
For Time (30 Minute Cap):
75 Power Snatches (95/65)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (95/65)
25/20 Calorie Row
15 Rope Climbs (15′)
25 Power Snatches (95/65)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (95/65)
75/50 Calorie Row
One athlete works at a time
Split Up However
There is a 30 minute time cap
NEW CROSSFITTERS
50 Kettlebell Swings
50/35 Cal Row
40 Kettlebell Swings
40/28 Cal Row
30 Kettlebell Swings
30/21 Cal Row