(520) 888-0317 info@crossfitnow.com

Workout Of The Day

CrossFit

CrossFit Now – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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