Workout Of The Day
CrossFit
CrossFit Now – CrossFit
STRENGTH
1: Squat Clean (10 min est 1 RM)
Rest 4 min
WOD
AMRAPS PC PU T2B DU Row (3 Rounds for reps)
6 AMRAP
15 Power Cleans
20 Pushups
No Rest
4 AMRAP
10 Toes to Bar
50 Double Unders
No Rest
2 AMRAP
Max Cal Row
* Score is each AMRAP for reps
2:1 Jump Ropes
RX- 95/65
RX+- 115/75
M1-65/55, PU on knees, Hanging KR, 1:1
M2- 55/45, PU on knees, Sit Ups, 1:1
OPTIONAL ENDURANCE
OE: OPT ENDURANCE- 4x1000m Row 2x 500m Row (6 Rounds for time)
Row 4x1000m
Rest 1 min between
Row 2×500
Rest 30 seconds between
Score is each time individual row
OE: Opt Endurance- Bike and Burpee (Time)
Bike and burpee
21-15-9
Assault bike
Burpees
Rest 3 min
9-15-21
Assault bike
Burpees
* Score is total time including rest
Basics
CrossFit Now – Basics
AMRAPS PC PUS SU JR ROW (3 Rounds for reps)
6 AMRAP
15 Power Clean w/ 2 DB
20 Pushups
No Rest
4 AMRAP
10 Sit Ups
50 Jump Ropes
No Rest
2 AMRAP
Max Cal Row
*Score is total reps for each AMRAP
CrossFit
CrossFit Now – CrossFit
1>10 FS PU (Time)
1-2-3-4-5-6-7-8-9-10
Front Squats
Pull-ups
RX 115/75
RX+ 135, C2BPU
M1 95/65, Banded PU
M2 75/55, Ring Rows
If you finish the 1st part record it as time, if you didn’t record it as add :01 for each rep not completed
3: Snatch Grip RDL (5 EMOM x 3-3-3-3-3)
2 AMREP Atomic SU (AMRAP – Reps)
2 AMREP
Atomic Sit Up
*List weight used in comments
CrossFit
CrossFit Now – CrossFit
PARTNER 20 AMRAP BPT BPB BPOHL (AMRAP – Rounds and Reps)
EXPERIENCED CROSSFITTERS
20 AMRAP
10 Bumper Plate Thrusters 45/25#
10 Bumper Plate Burpees
10 Overhead Lunges
While one partner works on the
AMRAP the other is carrying his/her
plate 100m. The partners will switch
off after each 100m, taking over where
the other left off
NEW CROSSFITTERS
15 AMRAP
10 Bumper Plate Thrusters (light)
10 Burpees (no weight)
10 Lunges (no weight)
100m Run/Walk (no weight)
EXP CF + NEW CF
20 AMRAP
Exp CF use bumper for all movements
New CF – No weight except for Thruster
CrossFit
CrossFit Now – CrossFit
3 RFT Run BJO DBHS (Time)
3 Rounds
400m Run
20 Box Jump Overs
30 1 Arm Dumbbell Hang Snatch
(15 right/15 left)
RX- 24/20″ 35/20
RX+- 30/24, 50/35
M1- 20/16, 20/15
M2- Step Ups 15/10
FINISHER
MIDLINE WORK (No Measure)
Not for time:
24′ DB Overhead Carry (weak arm)
5-10 Kneeling 1 Arm DB Press (WA)
24′ DB Overhead Carry (strong arm)
5-10 Kneeling 1 Arm DB Press (SA)
1st set walk forward
2nd set walk sideways (L to R)
3rd set walk sideways (R to L)
4th set walk backwards
-Focus on straight body throughout with no break in the midline. Keep your ribs down and try and keep you
bicep close to your ear.
Basics
CrossFit Now – Basics
Death By Pull Push AS (AMRAP – Rounds and Reps)
Death by
2 Pull Ups, 2, Push Ups, 2 Air Squats
Increase by 2 each round
M1- Jumping PU, Push Up on knees
M2- Ring Rows, Push Up on knees
FINISHER
3 RFT WSU FK HR (No Measure)
3 Rounds
20 Strict Weighted Sit-Ups
25 x 4-Count Flutter Kicks
:30 Hollow Rock Hold
Not for Score
You choose bumper for weighted sit ups
You can anchor feet if needed
*4 count- left/right/left/right = 1
CrossFit
CrossFit Now – CrossFit
5 AMRAP X 3 WB DL BFB (3 Rounds for reps)
5 AMRAP
50 Wall Ball Buy In
12 Deadlifts
12 Bar Facing Burpees
-Rest 5 min-
5 AMRAP
35 Wall Ball Buy In
9 Deadlifts
9 Bar Facing Burpees
-Rest 5 min-
5 AMRAP
20 Wall Ball Buy In
6 Deadlifts
6 Bar Facing Burpees
*Score is reps for each AMRAP
RX- 20/14# 10/8′ 205/135, 155/105, 135/95
RX+-Same
M1- 14/10#, 95/65, 105/75, 145/100 Step Over
M2- 10/6#, 65/45, 75/55, 105/75 Just Burpees