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Workout Of The Day

Sunday 09/26/2021

CrossFit Now – CrossFit

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Time: 12-17 Minutes
Category: Threshold
Goal: 15 minutes or less
Score: Total time to complete the workout, minus rest.


60 unbroken Double Unders should take :30-:45 seconds. As grip will be a factor, rest might necessitate taking upwards of a minute. If athletes cannot keep this to 3 sets or less, encourage them to try :45 of Attempts or 85 Single Unders.


9 moderately heavy Hang Power Cleans should take ~:20-:30 seconds when unbroken, and ~:45 seconds when split into two sets. Athletes should pick a load that allows for unbroken movement for 2 rounds, and no more than 2 sets for every round after that.


SORRY FOLKS, BUT DUE TO THE LENGTH OF THE WORKOUT TODAY WILL NOT BE A DAY TO LEARN THE ROPE CLIMB. But don’t worry we will have plenty of opportunity for that. If athletes are comfortable and efficient, 1 Rope Climb every :20-:30 seconds should be manageable. If athletes struggle with the foot lock/clamp, or are uncomfortable with the height, then scale reps or height or do Pull to Stand



This one is going to get grippy. Breaking smart for each movement might be the best route to keeping athletes moving, because we DON’T want their grip failing on something like the Rope Climb.

Double Unders – Smooth and steady is the name of the game. 3 sets of 20, or 2 sets of 30 is a great plan for this. Ninjas might be able to go unbroken, but will likely be a costly mistake for others.

Hang Power Clean – Like the Double Unders, break smart here. 155/105 will get heavy in the hands as the grip fatigues, so while they SHOULD be able to go unbroken for the first 2 rounds, splitting work into a set of 5 and 4 isn’t a bad idea as long as rest is kept short.

Rope Climb – SAFTEY IS PARAMOUNT. If you think an athlete is too tired or fatigued to climb, encourage them to scale or substitute. Keeping them efficient means getting them to pull their knees up as HIGH as possible each pull. Get up, get down, shake the arms and then go again.


“Hanging on a Moment” (Time)


5 Rounds For Time:

60 Double Unders (85 Singles)

9 Hang Power Cleans

1-2-3-4-5 Rope Climbs

[Rest 1 minute between each round]

Scale for Rope Climb

Pull to Stand Rope Prog


20 min Time Cap



50-59-105/75#, Pull to Stand

60+-95/65#, Ring Rows (triple RC #)

Basics-30 Jump Ropes, 6 HPC (PVC/BB)

2-4-6-8-10 Ring Rows

Saturday 09/25/2021

CrossFit Now – CrossFit

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Time: 15:00-21:00

Category: Threshold

Goal: To clear Couplet #1 in ~6:00-9:00 and Couplet #2 in ~9:00-12:00

Score: The time it takes to complete the workout


21 Kipping Handstand Push-Ups should take between 1-2 minutes. We should be able to complete 15+ HSPU’s to do 21 across all sets.


12 Power Snatch should take less than 1 minute. The load should be light enough to clear 15+ unbroken repetitions with good form.


21 Bar Facing Burpees should take less than 2 minutes. This would mean comfortably clearing 12+ repetitions in one minute for 3 rounds.


Kipping Handstand Push-Up: Extend the hips fast! At the moment of weightlessness, press hard through the hands! Break before you need to.

Power Snatch: Jump up hard! Once the load feels weightless, pull and punch hard! A descending rep scheme such as 8-4; 6-4-2; 5-4-3 can help.

Bar-Facing Burpee: The lunge step-up can help manage heart rate while keeping a continuous flow. Try to move a little faster each round. This will be hard, but possible!


“The Flip Side” (Time)


For Time

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches


RX-75/55#, DB PP 35/20#

50-59-65/45#, Box HSPU/DBPP 20/15#

60+–55/35#, DBPP 15/10#, Burpee Step Over

Basics-10 DBPP, 6 Snatches (BB/PVC)

10 Burpees, 6 Snatches

Friday 09/24/2021

CrossFit Now – CrossFit

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Time:**20:00-30:00 **

Category: Pacer

Goal: To complete all Thruster/Pull couplets between 4:00-6:00.

Score:**The time it takes to complete the workout


The repetitions decrease as the load increases. Each set of Thrusters should take less than 30-seconds and no more than 1 minute. This means we can spend somewhere between 4:00-9:00 for Thrusters, but shouldn’t need the full minute for all Thruster sets.


The repetitions decrease on the pull ups allowing you to maintain intensity. 12 Pull ups should be between :30-:60 with no more than 2-3 sets. 9 Pull Ups should be between :20-:45 in 2 sets or less. 6 Pull Ups should be :15-:30 preferably unbroken.

For RX+ the reps will decrease but the complexity will increase with pull ups, chest to bar pull ups and then bar muscle ups. Each variation should take between 30-seconds and 1 minute. This means we will spend somewhere between 4:00-9:00 on the gymnastic pulls.


Typically, an 800m run should take less than 5:00, but for today we are looking for closer to 4:30 and under. Consider decreasing one of the 800m to a 400m if we are not able to hold 4:00/800m. It’s possible that some faster athletes will hold 3:30 minute 800m runs. This means we will spend somewhere between 10:30-14:00 on the Runs.

All time ranges are a guide. The goal isn’t to go to the end range of each time range, but to move faster in some areas over others. If we go to the end range of each time range in this workout, it will take longer than 30:00 to complete. Modify to complete the work in


Thrusters: Try to tackle each set in 1-2 sets! USE THE HIPS!! Save the arms for the pulls!

Gymnastic Pulls: Think about the elbow position as you advance to each new pull. Elbows down, elbows back, elbows forward and straight, for longer! For our Burpee Pull-Up crew…keep it steady and don’t get caught moving away from your pull-up bar.

Run: A mile and a half of running is no small amount. Run at a pace that will allow you to pick up the barbell straight away. On the last run, pick up the pace and finish faster than you are comfortable with.


“All Star Special” (Time)


For Time

3 Rounds:

12 Thrusters

12 Pull-ups

800 Meter Run

3 Rounds:

9 Thrusters

9 Pull-ups

800 Meter Run

3 Rounds:

6 Thrusters

6 Pull Ups

800m Meter Run

30 Min Time Cap


30 Cal Bike, Row 1000/800m

RX+-95/115/135#, 65/85/95#, Pull-up, C2B, Bar MU

RX-75/95/105#, 55/65/75#

50-5965/85/95#, 45/55/65#, Jumping PU

60+-55/65/75#, 35/45/55#, Ring Rows, 400m Run

Basics-6 Thrusters 6 RIng Rows 400m Row, 4 Thr, 4 RR 400 Row, 3 Thr 3 RR 400 Row

Thursday 09/23/2021

CrossFit Now – CrossFit

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Time: 20 minutes

Category: Threshold

Goal: To sustain the same number of calories per minute. This should be an uncomfortable effort.

Score: The number of calories accumulated in 20 minutes.


The Bike and Rower will tax the arms and legs (creating a higher cardio vascular response). Due to transitions, each athlete will have between 55-50 seconds to accumulate calories. In the movement prep, identify a number of calories that is sustainable for each round (maybe even easy for the first few intervals), but this effort must also require a descent effort to achieve. The goal is not to blow out in the first few rounds and have a huge drop off for remaining rounds. As we approach the later rounds, go hard and push beyond what you think is possible. But, don’t go to the dark place too soon 😉


Sprint starts!

Bike – Every time you start your interval stand up on the Bike and get the fly wheel moving fast!

Rower – Every time you get on the rower Full Pull +just arms+just arms+ full pull

Go above the pace you want to hold, then settle back to the sustainable pace. Some athletes can go for longer in the ‘sprint start’ phase (eg., 15-30 seconds), where others may only opt for a 5-10 second hard effort. You must choose the effort that will allow you sustain efforts throughout the workout.

For the Bike, it’s likely that the sprint start will not last as long, but may still be helpful for a 10-second effort!

Remember, this is a TEAM effort! Communicate and don’t be against changing the plan if it isn’t working in your favor! Go get em’ tigers!!!



“Wheelie Good Friends” – PARTNER (AMRAP – Reps)


[Part 1]

In 20 minutes accumulate

Max Calories on the Bike/Rower:

Minute 1: Partner 1

Minute 2: Partner 2

Score = Total Calories Accumulated


“Wheelie Good Friends” – INDIVIDUAL (AMRAP – Reps)


[Part 1]

In 20 minutes accumulate

Max Calories on the Bike/Rower:

Work 1 min

Rest 1 min


Tabata “Midline” (No Measure)

[Part 2]

Tabata “Midline” (8:00)

:20 of work / :10 of rest

x 4 Intervals

Tabata Side Plank (Right)

Tabata Side Plank (Left)

Tabata Hollow Hold

Tabata Front Plank

Should be done:

Side (R), Side (L), Hollow, Front x 4

Wednesday 09/22/2021

CrossFit Now – CrossFit

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* Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout

* You’ll complete all three rounds of 3-6-9 before advancing to the rower

* The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout

* We expect this workout to take 15-25 minutes to complete


* Face the box in the burpee portion of the movements (no lateral reps)

* You can jump-up or step-up off the floor

* Jump-up to the box for “RX”

* Stand to full extension at the top of each rep


* Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 unbroken throughout the workout

* This should be a load that you could cycle for 25+ reps unbroken when fresh


* Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout

* This should be a load that you could cycle for 30+ reps unbroken when fresh


REPEAT 09/25/2020

“Litter Box” (Time)

“Litter Box”

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

27 min Time Cap


40/30 Cal Bike

600m Run

RX+-24/20″, 155/105#, 50/35#

RX -24/20″, 105/75#, 35/20#

50-59 -20/16″, 75/55#, 20/15#

60+ -Step Ups, 55/45#, 15/10#

Basics-2 Rounds, Burpee Box Step Ups,Light DB, PVC/BB DL

Tuesday 09/21/2021

CrossFit Now – CrossFit

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Time: 15:00-20:00
Category: Threshold – we will be operating consistently at an uncomfortable, but manageable rate
Goal: To clear the Row Cals between 1:00-1:15, allowing for :45-1:00 for Wall Balls. Transition should be consider here too. We will lose between 5-10 seconds from the Row to the Wall Balls. Seconds are very valuable in this workout.
Score: The time it takes to complete the workout


18/14 calories should be clear in ~1 minute. AND, this should not be a maximal effort. You should be a little gassed, but are able to start performing Wall Balls almost immediately. The number of calories you select should feel relatively easy and you will be tempted to do more. Do not get caught in the trap! This workout will get very hard fast!


The load you select for the Wall Ball should allow for 7+ repetitions every time. This is a must! A heavy ball will not be your friend today! There are a lot of reps to get through and a very small window to get them in.


Reminder: **If we get the number of calories wrong, this workout could take 30:00. The intent is less than 20:00. It’s not too late to change the load or decrease the reps. **Rowing: If pushing for 1:00 to clear all the calories is aggressive, take the extra 15 seconds to complete them with a little less output.

Wall Ball: Once you pick up the ball you will have anywhere between 30-seconds and 1 minute. If you have :30 consider breaking only ONCE, if at all – we just don’t have time to waste. If we have between 45-seconds to 1 minute, we have a little more freedom to break more often. But, breaks are always 5-seconds longer than you think, so pick up the ball quicker than you would like.


“Ball Don’t Lie” (Time)


Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls

22 min Time Cap


14/10 Cal Bike or 200m Run

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′

60+-10/6#, 10/8′

Basics-75 Wall Balls, 7 Cal Row

Monday 09/20/2021

CrossFit Now – CrossFit

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Time: 12-18 minutes

Category: Threshold and Grippy!!

Goal: To clear the round of 10 under 5:00

Score: The time it takes to complete the workout


We should be able to clear the set of 10 and 8 reps in under 1:00 and less than 2 sets. If we cannot, consider decreasing scaling to jumping pull ups or ring rows


10 and 8 reps should be :30-:45 unbroken or 2 sets with a quick rest. Consider scaling to knee push ups or push ups off a box if necessary.


We should be able to clear the set of 10 and 8 under 2 minutes. If we cannot, first decrease the load and try to keep the same number of reps.


We should be able to clear 10 Dumbbell Box Step-Ups in about 1 minute, give or take 10 seconds. For every set after 10, we should be under 1 minute. Decrease the load if this is not possible. Or, if you are chasing the 50/35lb (23/16kg) dumbbell, decrease the reps


This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.

Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!

Double DB Box Step Over: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Pull Ups

Be smart! Go to the dark place for the rounds of 4 and 2 😉

“Diamond In The Rough” (Time)


For Time:



Hand Release Push-Up

Double Dumbbell Devil’s Press

Double Dumbbell Box-Step Overs

20 min Time Cap

RX+-50/35#, 24/20″, Ring Muscle Ups i/o PU+HRPU

RX -35/20#, 24/20″

50-59-20/15#, 20/16″, Jumping PU, HRPU on knees

60+-15/10#, Ring Rows, HRPU on knees

Basics–5-4-3-2-1 RIng Rows, PU on knees

Light DB