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Workout Of The Day

Wednesday 11/27/2019

CrossFit Now – CrossFit

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STRENGTH

Thruster (8 E2MOM x 2-2-2-2)

Rest 4 min

WOD

ME BIKE DP ROW PU SR RD (6 Rounds for reps)

3 Min Bike for Cal

1 min Rest

2 Min Devil Presses

1 min Rest

3 Min Row for Cal

1 min Rest

2 min Pull Ups

1 min Rest

3 Min 10m Shuttle Runs

1 min Rest

2 Min Ring Dips

1 min Rest

Basics-jumping Pull-up or Ring Rows, Parl Dips

RX-35/20#

RX+-50/35#

50-59-20/15#, Jumping PU, Parl Dips

60+-15/10#, Ring Rows, Parl Dips

Tuesday 11/26/2019

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

REST 3 MIN

21-18-15-12-9 OHS DL DU (Time)

21 Overhead Squats

21 Deadlifts

30 Double Unders

18 Overhead Squats

18 Deadlifts

30 Double Unders

15 Overhead Squats

15 Deadlifts

30 Double Unders

12 Overhead Squats

12 Deadlifts

30 Double Unders

9 Overhead Squats

9 Deadlifts

30 Double Unders

TIME CAP OF 22 MIN

Basics-KB DL, Goblet Squats, Singles

RX-95/65#

RX+-115/75#

50-59-65/55#, 2:1

60+-55/45#, 1:1

Monday 11/25/2019

CrossFit Now – CrossFit

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STRENGTH

CLEAN COMPLEX 1 PC 1HPC 1 HSC

Clean Complex

1 Power Clean + 1 Hang Power

Clean + 1 Hang Squat Clean

Rest 4 min

WOD

2 RND HSPU HC BOB (3 Rounds for time)

2 Rounds

4 Handstand Push Ups

6 Hang Cleans

8 Burpees Over Bar

2 min REST

Repeat

2 min REST

Repeat

Score is time for each 2 Round

workout. Goal is to try to try to match or improve each round

Basics- 2 DB for hang clean, Box or DB Press

for HSPU and Just Burpee

RX-75/55#

RX+-95/65#

50-59-55/45#, step over bar

60+-45/35#, just burpee

Sunday 11/24/2019

CrossFit Now – CrossFit

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FREE SUNDAY PARTNER WOD

PARTNER Burp WB Run (Time)

PARTNER WOD

100 Burpees

100 Wall Balls (20/14# 10/9′)

1 Mile Run

NEW CROSSFITTERS

50 Burpees

50 Wall Balls

800m Run

You can break up however they want but BOTH must run 1 mile and only one person works at a time

Saturday 11/23/2019

CrossFit Now – CrossFit

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35 AMRAP Marching Orders (AMRAP – Rounds and Reps)

35 AMRAP

Marching Orders

200m Barbell Carry 75/55

-then-

Complete the following in any order that you want. The idea is to utilize your time as efficiently as you can.

WORKLOAD

15 Hand Release “T” Push-ups (15)

5 Army Leg Tucks (5)

Move 2 Bumpers 45/35, 2 KB’s 53/35,

1 Med Ball 20/14, from

1 wall to the other wall. E-W (5)

3 Wall Climb Overs 6’/4′ (3)

3 Heavy Tire Flips (3)

Move 2 Bumpers 45/35, 2 KB’s 53/35,

1 Med Ball 20/14, from

1 wall to the other wall W-E. (5)

Once you are finished with the WORKLOAD start the next round with the 200m BB Carry.

SCORE: Only the reps completed as noted in bold red. 36 total reps available per round.

RX-As written

RX+-As written

50-59-45/35 BB, Bump 35/25, KB 35/26,

MB 14/10, 10 PU, 3 LTs, WC 4′

60+-100m, 3525 BB, Bump 25/15, KB 26/18,

MB 10/6, 5 PU, 2 LTs, WC 4′

Friday 11/22/2019

CrossFit Now – CrossFit

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STRENGTH

5: Push Press (10 E2MOM 5-5)

3: Push Press (10 E2MOM 3-3)

1: Push Press (10 E2MOM 1)

Rest 4 min

WOD

5-4-3-2-1 CL FS PP CL (Time)

5-4-3-2-1

Clean

Front Squat

Push Press

Cluster

Basics-DB

RX-115/75

RX+-135/95

50-59-95/65

60+-65/45