Workout Of The Day
Saturday 01/11/2020
CrossFit Now – CrossFit
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
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
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
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
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
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
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