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Workout Of The Day

Tuesday 02/11/2020

CrossFit Now – CrossFit

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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

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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

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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

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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

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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

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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

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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