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Workout Of The Day

Friday 08/05/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.

STIMULUS: “Time After Time” is a Threshold workout.

STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.

SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.

SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”

EFFICIENCY TIPS

-Don’t let the bike affect the other reps today, recover on it

-No more than one break on a bodyweight movement today

WOD

Time After Time (AMRAP – Rounds and Reps)

“TIME AFTER TIME”

AMRAP 20:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 2:00, Bike 500/400 Meters

starting with 0:00

*Score = Total Rounds + Reps of “Cindy”

Subs

250/200m Row or 200m Run

RX+-Same as RX’d

RX-As Written

50-59-Jumping Pull Ups, Push Up on knees

60+-Ring Rows, Push Up on knees

Basics-10 AMRAP Ring Rows, Push Up

on Knees

Thursday 08/04/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In todays workout athletes will complete as many rounds and reps as possible in 25 minutes of 50 Abmat sit-ups, 40 Box Jumps, 30 Front Rack Reverse Lunges with a barbell, 20 Push Presses with that same barbell and a 100 Meter Farmers Carry with a set of dumbbells to finish each round, if athletes finish the farmers carry before time is up they will start back on the 50 Sit-Ups and keep chipping away until 25:00 has passed.

STIMULUS: “Hold ‘em” is a Threshold workout.

STRATEGY: 50 Abmat sit-ups should be completed in 2:30 or less. 40 Box Jumps in 2:30 or less. 30 Lunges should be finished in under 2:00. Athletes should take no longer than 1:30 for 20 Push Presses and 1:00 for a 100 Meter Farmers Carry

SCALING: Athletes should choose a number of sit-ups and box jumps that they can complete within the given time. Athletes should choose a weight for the Push Press and Lunges that allows them to complete each round in 2 sets or less. Athletes should choose a weight and distance for the Farmers Carry that allow them to complete each carry with no more than 1 break and under 1:00.

SCORING: Athletes’ score today will be their total Rounds + Reps. Athletes should attempt to complete 2 full rounds.

EFFICIENCY TIPS

-Light Barbell today, try to hang on to large sets

-Sit-Ups and well paced box jumps can be recovery today

WOD

Hold Em (AMRAP – Rounds and Reps)

“HOLD ‘EM”

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps

30 Front Rack Reverse Lunges

20 Push Press

100 Meter Farmers Carry

*Score = Rounds + Reps

RX+-75/55#, 50/35#, 24/20″

RX75/55#, 35/20#, 24/20″

50-59-65/45#, 20/15#, 20/16″

60+-55/35#, 15/10#, Step Ups

Basics-12 AMRAP, 1/2 the reps

Step Ups, No Weight Lunges

Wednesday 08/03/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.

STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout

STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).

SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.

SCORING: Athletes score today will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Go in with a break-up strategy for the dumbbell movements, small sets of 5 Reps or more.

Recover on the runs

WOD

Linda’s Lungs (Time)

“LINDA’S LUNGS”

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Floor Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

33 min TIme Cap

Subs-1000/800m Row, 2000/1600m Bike

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-400m Row, 22 of each DB Movement

Tuesday 08/02/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 2 Strict Presses. In Part 2 Athletes will complete an ascending rep scheme of Thrusters, completing a set of Double Unders before each set on the barbell. Athletes will begin the workout with a set of 30 Double Unders and 1 Thruster, then 30 Double Unders again and 2 Thrusters. Athletes will add one Thruster every round while the number of Double Unders stays the same until 10:00 have passed.

STIMULUS: “Tenfold” is a Sprint Threshold workout.

STRATEGY: Athletes should complete every set of 30 Double Unders in 0:30 or less. Athletes should be able to complete 1 Thruster every 0:05 or less.

SCALING: Athletes should choose a weight for the thrusters that they can confidently complete a set of 10 with, even when tired.

SCORING: In Part 1 Athletes score will be the lowest weight they use in a working set. In Part 2 athletes score will be their total rounds + reps. Athletes should aim to complete the round of 10 Thrusters.

EFFICIENCY TIPS

-Big shoulder day, stay relaxed on the double unders, the less tension today the better

-Take intentional breaths before picking up the barbell each time, we’re aiming to to do most sets unbroken

Sunday 07/31/2022

CrossFit Now – CrossFit

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Sweaty Sunday 4 – RUN (Time)

“Sweaty Sunday”” [RUN]

2 Sets:

500 Meters at Easy Pace

400 Meters at Fast Pace

400 Meters at Easy Pace

300 Meters at Fast Pace

300 Meters at Easy Pace

200 Meters at Fast Pace

200 Meters at Easy Pace

100 Meters at Fast Pace

100 Meters at Easy Pace

Rest 5 Minutes Between Sets

Sweaty Sunday 4 – ROW (Time)

“”Sweaty Sunday” [ROW]

2 Sets:

625 Meters at Easy Pace

500 Meters at Fast Pace

500 Meters at Easy Pace

375 Meters at Fast Pace

375 Meters at Easy Pace

250 Meters at Fast Pace

250 Meters at Easy Pace

125 Meters at Fast Pace

125 Meters at Easy Pace

Rest 5 Minutes Between Sets

Sweaty Sunday 4 – BIKE (Time)

“Sweaty Sunday”” [BIKE]

2 Sets:

1,250 Meters at Easy Pace

1,000 Meters at Fast Pace

1,000 Meters at Easy Pace

750 Meters at Fast Pace

750 Meters at Easy Pace

500 Meters at Fast Pace

500 Meters at Easy Pace

250 Meters at Fast Pace

250 Meters at Easy Pace

Rest 5 Minutes Between Sets”

Saturday 07/30/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: For 30:00 Teams of 3 will keep one partner on the rower and one partner working through 15 Box Jumps and 15 Dumbbell Snatches while the third partner rests. Partners will rotate stations when the partner working through Box Jumps and Snatches finishes their reps. Then that partner will move to the Rower to accumulate calories, the resting partner will begin their Box Jumps and the Rowing partner will rest.

STIMULUS: “Are We There Yet?” is a Sprint Threshold workout.

STRATEGY: 15 Box Jumps and 15 Dumbbell Snatches should be completed in 2:00 or less, meaning the Rowing partner and the resting partner will also spend less than 1:30 at their stations.

SCALING: Athletes should choose a height and number of reps for Box Jumps that they can complete in 1:00 or less. Athletes should choose a weight and number of reps for the Dumbbell Snatch that they can complete in 1 set and in under 0:30.

SCORING: Teams’ score will be their total amount of calories at the end of 30:00.

EFFICIENCY TIPS

-Athletes should push pace knowing they’ll rest half as much time as they work

-Snatches should be unbroken

WOD

Are We There Yet? (AMRAP – Rounds and Reps)

“ARE WE THERE YET?”

AMRAP 30:

Max Calorie Row

Switch After Next Partner Completes:

15 Box Jumps

15 Dumbbell Snatches

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates

upon completion of the 15th dumbbell snatch

*Score = Total Calories on the Rower

Subs-Max Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, Step Ups

Basics-5 Rounds, 200m Row, 10 Box Step

Ups, 10 DB Snatches

Friday 07/29/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Overhead Squats. In Part 2 Athletes will complete the CrossFit Benchmark “Nancy”. “Nancy” is 5 rounds for time, each round athletes will complete a 400 Meter Run and then 15 Overhead Squats.

STIMULUS: “Nancy” is a Threshold workout.

STRATEGY: Each 400 Meter Run should be completed in 2:00 or less. Each set of 15 Overhead Squats should be completed in 1:30 or less.

SCALING: Athletes should choose a distance for the run that they can complete within the given time. Athletes should choose a weight and number of reps for Overhead Squats that can be completed in 3 sets and within the given time.

SCORING: In Part 1 athletes score will be the lowest weight they use as a working set. In Part 2 athletes score will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Hold on for big sets on the barbell

-Run is the recovery

STRENGTH

Overhead Squat (5 sets of 3, score is heaviest load)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC