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Workout Of The Day

Wednesday 08/17/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Overhead Squats. In Part 2 athletes will complete 75 Power Snatches and 150 Wall Balls. Athletes can partition those reps however they’d like

STIMULUS: “Karandy” is a Sprint Threshold workout.

STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.

SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.

SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Aim to complete each movement in 10 sets or less

-Be intentional in transition, move to the other implement, take 1 or 2 deep breaths then pick it up

STRENGTH

Overhead Squat (Heavy set of 2, score Heaviest Load)

WOD

Krandy (Time)

“KARANDY”

For Time

75 Power Snatches

150 Wallballs

*Partition However You’d Like

18 min Time Cap

RX+-Same as RX

RX -75/55#, 20/14# 10/9′

50-59 -65/45#, 14/10#, 10/8′

60+-55/35#, 10/6#, 10/8′

Basics-30 Snatches PVC/BB 60 Wall Balls

Tuesday 08/16/2022

CrossFit Now – CrossFit

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WOD

Repeat 09/02/21

“BEEF JERKY” (AMRAP – Rounds and Reps)

12 min AMRAP

21 Kettlebell Swings

14 Kettlebell Reverse Lunges

7 Push Jerks

RX+- 155/115

RX- 53/35, 135/95

M1- 35/26, 95/65

M2- 26/18, No Weight Lunge, 65/45

Basics-6 AMRAP Light KB, no weight lunges

PVC/BB

Sunday 08/14/2022

CrossFit Now – CrossFit

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WOD

Repeat 08/29/21

“The Grizzly” (Time)

“THE GRIZZLY”

3 Rounds For Time:

100m Double DB Overhead Carry

75 Double Unders (125 singles)

50m Double Dumbbell Bear Crawl

25 Push-Ups

Time Cap 22 min

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#, 75 singles, just bear crawl

Basics-Light DB OH Carry, 75 Singles, Just Bear Crawl, 10 Push Ups on knees

Saturday 08/13/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Teams of 2, athletes will complete as many rounds and reps in 31:00 as possible of; 8 Thrusters, 6 Rope Climbs, and 11 high box jumps. One athlete will be accumulating rounds and reps of those while the other runs 400m with a sandbag, partners switch when the running partner returns, picking up on the Thrusters, Box Jumps and Rope Climbs where the other person left off.

STIMULUS: “31 Heroes” is a Grindy Threshold workout.

STRATEGY: 8 Thrusters should take 0:45 or less. 6 Rope Climbs should be completed in 3:00 or less. 11 Box Jumps should be completed in 1:00 or less. Each Sandbag run should be completed in 3:00 or less.

SCALING: Athletes should choose a weight and distance for the sandbag run that allows them to keep moving. Athletes should choose a weight for the thrusters that they can complete in 2 sets and withing the given time. Athletes should choose a number and variation for rope climbs that they can complete 1 rep every 0:30. Athletes should choose a box height that they can complete even with tired legs late in the workout.

SCORING: Athletes’ score today will be their total rounds + reps.

WOD

“31 Heroes”

-Athletes may get stuck doing the same half of the inside work every time they return from the run

-There’s no bonus awarded to teams that run fast today, remember athletes go right from the run to a new movement, run at a pace that allows for an immediate transition to inside work.

The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9

31 Heroes (AMRAP – Rounds and Reps)

31 min AMRAP

8 Thursters 155/105#

6 Rope Climbs 15ft

11 Box Jumps 24/20″

This is a Partner WOD – Partner #1 will perform the work listed above Partner #2 will run 400m with a bumper 45/25#).

Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues where #1 left off

RX+-Same as RX’d

RX-155/105#, 30/24″

50-59-105/75#, 24/20″ 35/15#, Rope Climb Prog

60+-75/55#, Step Ups, 200 run, 10/5#, 30 Ring Rows per round

Basics -1 Round – 16 PVC/BB Thruster, 20 Ring Rows, 11 Step Ups, 400 Run

INDIVIDUAL VERSION

31 Heroes – Individual Version (AMRAP – Rounds and Reps)

INDIVIDUAL VERSION

AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Every 3 min run 400m w/ bumper

Pick up where you left off

Friday 08/12/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete 5 AMRAP 4:00’s resting 4:00 in between rounds. Each AMRAP will begin with 30 Shuttle Runs, then 30/20 Calories on the Rower. Once those movements have been complete athletes will complete as many Single Dumbbell Hang Clean & Jerks as possible in the time remaining. Athletes must switch arms every 5 Hang Clean & Jerks. Today has aggressive time goals, makes sure athletes have 0:15 or so of Hang Clean & Jerks each round.

STIMULUS: “Tri Hard” is a Sprint Threshold workout.

STRATEGY: 30 Shuttle Runs should be completed in 2:00 or less. 30/20 Calories on the Rower should be completed in 2:00 or less.

SCALING: Athletes should choose a number of Shuttle Runs that they can complete in under 2:00 even when tired. Athletes should choose a number of calories for the row that they are confident they can complete in 2:00 or less, even when tired.

SCORING: Athletes score today will be their total Hang Clean & Jerks.

EFFICIENCY TIPS

-Getting to the Dumbbell is an accomplishment today

-Focus on quick turns around on the shuttle runs

WOD

TRI HARD (5 Rounds for reps)

“TRI HARD”

5 Rounds x AMRAP 4:

30 x 10-Meter Shuttle Runs

30/20 Calorie Row

Max Single Dumbbell Hang Clean and Jerks

Rest 4 Minutes Between Rounds

Subs-Same Cal on Bike

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-14 Shuttle Runs, 12 Cal Row, 10 Hang Clean/Jerks

Sunday 08/07/22

CrossFit Now – CrossFit

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WOD

Repeat 05/07/21

“Karen! Run!” (Time)

“Karen! Run!”

10 Rounds For Time:

12 Wall Balls

100m Run

Subs

12/9 Cal Row or 8/7 Cal Bike

15 min Time Cap

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10# 10/8′

60+-10/6#, 10/8′

Basics- Rounds

Saturday 08/06/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.

STIMULUS: “Reptar” is a Sprint Threshold workout.

STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.

SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.

SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds

EFFICIENCY TIPS

-Choose a break-up strategy that allows athletes to work for 0:30-1:00 on the rower

-Use quick sets of 5-10 reps of TTB

WOD

“Reptar” (AMRAP – Rounds and Reps)

“REPTAR”

Team of 3

AMRAP 25:

90/70 Calorie Row

60 Toes to Bar

30 Power Snatches

*Score = Rounds + Reps

Subs-70/50 Cal Bike

RX+-135/95#

RX- 115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches

INDIVIDUAL VERSION

“Reptar” Individual Version (4 Rounds for reps)

“REPTAR”

Individual Version

4 Rounds For Reps:

3 Minute Calorie Row

2 Minute Toes to Bar

1 Minute Power Snatch

Rest 1 Minute Between Rounds

*Score is total reps for each round

Subs- 70/50 Cal Bike

RX+-135/95#

RX-115/75#

50-59-95/65#, Hanging Knee Raises

60+-75/55#, Sit Ups

Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches