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Workout Of The Day

Basics

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6 RFT DBPP BURP RUN (Time)

6 Rounds

10 Push Press w/ DB

10 Burpees

100m run

-OR-

6 RFT DBPP BURP ROW (Time)

6 Rounds

10 Push Press w/ DB

10 Burpees

125m Row

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WOD

FP WB ROW HSPU (4 Rounds for reps)

3 min Floor Press

Rest 1 min

3 min Wall Balls

Rest 1 min

3 min Rowing

Rest 1 min

3 min Handstand Push Ups

RX- 65/45# FP, 20/14# 10/9′

RX+ 75/55

M1- 45/35#, 14/10#, Box HSPU

M2- 35/25#, 10/6# DB Push Press

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STRENGTH

2: Shoulder Press (10 E2MOM 2-2-2-2-2)

Rest 4 min

WOD

6 RFT PP BBJ RUN (Time)

6 Rounds

10 Push Press

10 Burpee Broad Jump

100m run

RX- 95/65, 4/2′

RX+ 115/75, 6/4′

M1-65/55, 2/1′

M2- 55/45, just burpee

-OR-

6 RFT PP BBJ ROW (Time)

6 Rounds

10 Push Press

10 Burpee Broad Jump

125m Row

RX- 95/65, 4/2′

RX+ 115/75, 6/4′

M1-65/55, 2/1′

M2- 55/45, just burpee

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5 EMOM T2B (5 Rounds for reps)

Toes To Bar Skill

5 EMOM

Toes to Bar

Toes close to the Bar

Knee Raises

Superman to Hollow Rock

*No double kipping

Pick a # and keep it consistent

21-18-15 BS HRPU (Time)

21-18-15

Back Squat

Hand Release Push Ups

RX- 75/55

RX+- 95/65

M1-55/45, PU on knees

M2- 45/35, PU on knees

Rest 4 min

15-12-9 FS ASU (Time)

15-12-9

Front Squats

Atomic Sit Ups

RX- 75/55 25/15# bumper

RX+- 95/65, 35/25# bumper

M1-55/45, Sit Up w/ bumper on chest 15/10

M2- 45/35 just sit ups

OPTIONAL ENDURANCE

OPTIONAL END 12×250 Row (12 Rounds for reps)

12x250m row

Rest 50 seconds

*Score is each 250m

OE: OPTIONAL END 20 min Run (Distance)

Run for quality

20 min

*Score is meters covered in 20 min

Basics

CrossFit Now – Basics

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21-18-15 GSQ HRPU (Time)

21-18-15

Goblet Squat

Hand Release Push Ups

REST 2 MIN

15-12-9 GSQ SU (Time)

15-12-9

Goblet Squat

Sit Ups

REST 2 MIN

3 min Max Bike -Calories (AMRAP – Reps)

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PARK WOD – 5RFT Run KBS GobSq Burp (Time)

5 Rounds

400m Run

20 Kettlebell Swings

15 Goblet Squats

10 Burpees

RX- 53/35

M1- 35/26

M2-26/18