Workout Of The Day
Basics
CrossFit Now – Basics
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
CrossFit
CrossFit Now – CrossFit
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
CrossFit
CrossFit Now – CrossFit
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
CrossFit
CrossFit Now – CrossFit
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
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)
CrossFit
CrossFit Now – CrossFit
CrossFit
CrossFit Now – CrossFit
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