Workout Of The Day
Tuesday 02/11/2020
CrossFit Now – CrossFit
CORE CONDITIONING
5 AMRAP SU PPT DB RT (AMRAP – Rounds and Reps)
5 AMRAP
10 Sit Ups with Kettlebell
10 Plank with Kettlebell Pass (5 ea)
10 Deadbug with Kettlebell (5 each)
10 Russian Twist with Kettlebell
RX – 35/26
RX+- 53/35
WOD
6 RFT Sprint Pull SDLHP (Time)
6 Rounds
100m Sprint
8 Pull Ups
6 Sumo Deadlift High Pull w/ KB
Basics-4 Rounds, Jumping Pull-up or Ring Rows, Light KB
RX-53/35#
RX+70/53#
50-59-35/26#, Jumping Pull Ups
60+-26/18#, Ring Rows
-OR-
6 RFT Row Pull SDLHP (Time)
6 Round
125m Row
8 Pull Ups
6 Sumo Deadlift High Pull w/ KB
Basics-4 Rounds, Jumping Pull-up or Ring Rows, Light KB
RX-53/35#
RX+70/53#
50-59-35/26#, Jumping Pull Ups
60+-26/18#, Ring Rows
Monday 02/10/2020
CrossFit Now – CrossFit
WOD
Emily Hates Us – WB Burp (Time)
20 Wall Balls, 1 Burpee
19 Wall Balls, 2 Burpees
18 Wall Balls, 3 Burpees
17 Wall Balls, 4 Burpees
16 Wall Balls, 5 Burpees
15 Wall Balls, 6 Burpees
14 Wall Balls, 7 Burpees
Cont. down to 1 WB and 20 Burpees
35 min Time Cap
Basics-10-1 and 1-10
RX-20/14#, 10/9′
RX+-Same
50-59-15-1 and 1-15, 14/10# 10/8′
60+-12-1 and 1-12 10/6#, 10/8′
Sunday 02/09/2020
CrossFit Now – CrossFit
SUNDAY PARTNER WOD Row WB BJO (AMRAP – Rounds and Reps)
EXPERIENCED CROSSFITTERS
20 AMRAP
10 Calorie Row
15 Wall Balls 20/14# 10/8′
15 Box Jump Overs 24/20″
Alternate movements.
Partner 1 Starts on row, when done with
10 calories then Partner 2 does 15 WB.
Then P1 does 15 BJO, P2 does
10 Cal row…and so on
NEW CROSSFITTERS
15 AMRAP
10 Calorie Row
15 Wall Balls 10/6# 10/8′
15 Box Step Overs
Alternate movements.
Partner 1 Starts on row, when done with
10 calories then Partner 2 does 15 WB.
Then P1 does 15 BJO, P2 does
10 Cal row…and so on
EXP CF + NEW CF
20 AMRAP
Exp CF -as written above for Exp CF
New CF- as written above for New CF
Saturday 02/08/2020
CrossFit Now – CrossFit
WOD
15 AMRAP DU KBS SDLHP WSU (AMRAP – Rounds and Reps)
15 min AMRAP
50 Double Unders
10 Kettlebell Snatch (5/5)
10 Sumo Deadlift High Pull w/KB
10 Weighted Sit Ups with KB
Basics-4 Rounds
RX-53/35#
RX+-70/53#
50-59-35/26#
60+-26/18#
Friday 02/07/2020
CrossFit Now – CrossFit
STRENGTH
Squat Clean (8 min to est 1 RM)
SNA PULL CJ T2B BURP (Time)
9 Snatches
9 Pull Ups
6 Snatches
6 Pull Ups
3 Snatches
3 Pull-ups
REST 2 MIN
9 Clean and Jerks
9 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
3 Clean and Jerks
3 Toes to Bar
30 Bar Facing Burpees
*Total time including rest
Basics-DB Snatch & C&J, Jumping Pull-up
or Ring Rows, Hanging KR or Sit Ups
RX-95/65# Snatch, 115/75# C&J
RX+-115/75# Snatch, C2B Pull-up, 155/115# C&J
50-59-65/45# Snatch, 75/55# C&J, Jumping Pull-up and Hanging KR
60+-45/35# Snatch, 55/45# C&J, Ring Rows and Sit Ups
Thursday 02/06/2020
CrossFit Now – CrossFit
WOD
DL DBSU DBTHRU FC (Time)
50 Deadlifts
50 Dumbbell Step Ups
50 Dumbbell Thrusters
800m Farmer Carry
Complete in any order in any rep scheme
Basics-15-10-5 65/45 DL, No DB Step Ups
RX-135/95#,35/20#
RX+-155/105#, 50/35#
50-59-95/65#, 20/15#
60+-65/45#, 15/10#
Wednesday 02/05/2020
CrossFit Now – CrossFit
WOD
Row WB PU OHWL RD (Time)
50 Cal Row
40 Wall Balls
30 Push-ups
20 Overhead Walking Lunge (w/ball)
10 Ring Dips
Basics-
RX- 20/14# 10/8′
RX+- 10/10′
M1- 14/10#, Pu on knees, Parl Dips
M2- 10/6#, PU on knees, parl dips