(520) 888-0317 info@crossfitnow.com

Workout Of The Day

Saturday 01/11/2020

CrossFit Now – CrossFit

View Public Whiteboard

WOD

6 RFT RUN SDLHP RKBS RT (Time)

6 Rounds

200m Run

10 Sumo Deadlift High Pull w/ KB

10 R Arm Russian Kettlebell Swings

10 L Arm Russian Kettlebell Swings

10 Russian Twist w/ KB

Basics-4 Rounds

RX-53/35#

RX+-70/53#

50-59-35/26#

60+-26/18#

Friday 01/10/2020

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

Back Squat (10 E2MOM x 2)

Rest 4 min

WOD

4 RFT LBJ BS T2B (Time)

4 Rounds

21 Lateral Jumps

15 Back Squats

9 Toes to Bar

Basics-Hanging KR

RX-95/65#

RX+-115/75#

50-59-65/55#, Step Overs, Hanging KR

60+-55/45#, Step Overs, Sit Ups

Thursday 01/09/2020

CrossFit Now – CrossFit

View Public Whiteboard

ENDURANCE CONDITIONING

400m Run (Time)

Max Effort 400m Run

WOD

4 RFT FC HSPU DBCL (Time)

4 Rounds

200m Farmer Carry – 2 DB

10 Handstand Push Ups

10 Dumbbell Cleans – 2 DB

Basics-Box HSPU or DB Press

RX-35/20#

RX+-50/35#

50-59-20/15#, Box HSPU

60+-15/10#, DB Press

Wednesday 01/08/2020

CrossFit Now – CrossFit

View Public Whiteboard

GYMNASTICS CONDITIONING

8 E2MOM Rope Climb Skills (4 Rounds for reps)

Skill Work Rope Climb

8 E2MOM

-3 RC Prog (pull self up from lying to standing)

-5 Foot hold from box to standing

-5 Foot hold on rope then stand

-1 Rope Climb (15′ or 12′) (RX)

-1 Legless Rope Climb (RX+)

WOD

5 x 4 AMRAP AS ROW SKI BIKE SNA (5 Rounds for reps)

5 Cycles

4 AMRAP

20 Air Squats

15 Cal Row, Ski or Bike

10 Snatches

1 min Rest between

Restart AMRAP each time

Score is reps per cycle

RX-75/55#

RX+-95/65#

50-59-55/45#

60+-45/35#

Tuesday 01/07/2020

CrossFit Now – CrossFit

View Public Whiteboard

STRENGTH

Deadlift (8 E2MOM x 1)

Rest 4 min

WOD

30-20-10 PU BJO DL (Time)

30-20-10

Pull Ups

Box Jump Overs

Deadlift

18 min Time Cap

Basics-Jumping Pull-up or Ring Rows, KB DL

RX-135/95#, 24/20″

RX+-155/115#

50-59-95/65#, 20/16″, jumping PU

60+-65/45#, Step Ups, Ring Rows

Monday 01/06/2020

CrossFit Now – CrossFit

View Public Whiteboard

WOD

DU HC S2OH BOB DU (Time)

100 Double Unders

50 Hang Cleans

50 Shoulder to Overhead

50 Burpees Over Bar

100 Double Unders

25 min TC

Basics

1:1 Singles

RX-75/55#

RX+-95/65#

50-59-55/45#, Step over Bar, 2:1 Singles

60+-45/35#, Step over Bar, 1:1 Singles

Sunday 01/05/2020

CrossFit Now – CrossFit

View Public Whiteboard

PARNTER BSU WSU DBHS Row (Time)

Partner 1

20 Rounds

10 Box Step Ups with DB

10 Weighted Sit Ups w DB

10 DB Alt Hang Snatches

Partner 2 Rows for Calories

RX-35/20#

RX+- 50/35#

After every round switch.

For every Calorie Rowed, subtract

:01 from your total time

NEW CROSSFITTERS

Partner 1

10 Rounds

10 Box Step Ups

10 Sit Ups

10 DB Alt Hang Snatches

Partner 2 Rows for Calories