(520) 888-0317 info@crossfitnow.com

Workout Of The Day

Basics

CrossFit Now – Basics

View Public Whiteboard

1/2 911 Tribute WOD (Time)

Run 400m

55 Goblet Lunges

18 Kettlebell Swings

12 Dumbbell Thrusters

172 Jump Ropes

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

911 Tribute WOD (Time)

911 Tribute WOD

Run 800m

110 Goblet Lunges 53/35#

37 Kettlebell Swings 53/35

23 Thrusters 115/80

343 Jump Ropes

Description

9/11 Tribute WOD

WOD 800m run (running to scene)

110 lunges w kettle bell (110 floors)

37 KB swings 53/35 (37 Port Authority

37 KB swings 53/35 (37 Port Authority

Officers killed)

23 thrusters 115/80 (23 New Your Police

Officers killed)

343 Jump Ropes (343 FireFighters killed)

On May 12, 2013, Tony Marquez sent me a message asking about doing a CrossFit Now Tribute WOD in remembrance of the tragedies of 09-11. We then designed the workout to be performed each 9-11 to honor those who fell fighting and unknown enemy at the time!

Come in and show your support to those still fighting the fight since 09-11-01!

911 Memorial Tower Challenge (Time)

2071 steps at University of Arizona stadium

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

3 RFT HSPU SDLHP DP ROW REST (3 Rounds for reps)

3 Rounds

1 min per round

Handstand Push Ups

Sumo Deadlift High Pull w/ KB

Devil Press

Row for Calories

Rest

RX- 53/35, 35/20#

RX+- 70/53, 50/35#

M1- 35/26, Box HSPU, 20/15

M2- 26/18, Strict DB Press, 15/10 DP

OPTIONAL ENDURANCE

OE: OPTIONAL END- 4 RFT Run GHD WB (4 Rounds for time)

4 rounds

4:00 to complete a round

400m run

15GHD

15 wall ball

Scale accordingly

* Score is time for each round. Rest until next 4 min round

OE: OPTIONAL END- (3 Rounds for distance)

3 rounds

Max D Ball carry on Turf

Each round keeping score of how far you carry the DBall using the 10ft markers on side of turf

Rest 1:30 after the round

400m run race pace

RX-150/100

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

5: Front Squat (10 E2MOM 5)

3: Front Squat (10 E2MOM X 3-3)

1: Front Squat (10 E2MOM X 1-1)

Rest 4 min

WOD

16 AMRAP LBJ HS T2B (AMRAP – Rounds and Reps)

16 AMRAP

20 Lateral Bar Jumps

8 Hang Snatches

12 Toes to Bar

RX- 75/55

RX+-95/65

M1- 55/45, Hanging KR

M2- 45/35, Sit Ups, step over bar

Basics

CrossFit Now – Basics

View Public Whiteboard

Kelly-Mini (Time)

3 Rounds

400m Run

30 Box Jumps

30 Wall Balls

20 min time cap

Kelly-Mini (Time)

3 Rounds

400m Run

30 Box Jumps

30 Wall Balls

20 min time cap

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

Partner Row FS BJ (Time)

Partner WOD

RX

3000m Row

50 Front Squats 75/55#

60 Box Jumps 24/20″

Scaled

Goblet Squats w/Med ball

Box Step Ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

3 RFT Run DU AS DL (Time)

3 Rounds

800m Run

75 Double Unders

50 Air Squats

25 Deadlifts

RX- 135/95

RX+- Same

M1- 95/65 2:1 Singles

M2- 65/45, 1:1 Singles, 400m Run