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Basics

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6 Rounds Every 2 BJO PS (6 Rounds for time)

6 Rounds

Every 2 min

5 Box Jump Overs

10 Power Snatch

Basics- Alt DB Snatch 5 each arm

RX- 24/20″, 75/55#

RX+- 95/65#

M1- 20/16″, 55/45

M2- Step Ups, 45/35

FINISHER

2 AMRAP TIRE (AMRAP – Reps)

2 min AMRAP

Tire Flips

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WARM UP

Warm Up 8 (No Measure)

Your Choice

Row 500m/Run 400m/100 Jump Ropes

4 min AMRAP

10 Dislocators

10 Rotators

10 Good Mornings

10 Overhead Squats

MOBILITY

Inch Worm x 5 (No Measure)

Squat Prog on Wall MOBILITY (No Measure)

STRENGTH

Back Squat (12 E2MOM x 10)

Back Squat (12 E2MOM x 1)

Back Squat (12 E2MOM x10)

Back Squat (12 E2MOM x 1)

Back Squat (12 E2MOM x10)

Back Squat (12 E2MOM x 1)

REST

4 min

WOD

6 Rounds Every 2 BJO PS (6 Rounds for time)

6 Rounds

Every 2 min

5 Box Jump Overs

10 Power Snatch

Basics- Alt DB Snatch 5 each arm

RX- 24/20″, 75/55#

RX+- 95/65#

M1- 20/16″, 55/45

M2- Step Ups, 45/35

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WARM UP

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

CAA Stretch (No Measure)

SKILL

SKILL – Pistols (3 Rounds for reps)

Pistols

Box Assisted

Stand next to a box and use one hand to help with support while you perfomr a pistol. Use this to build balance, strength, and flexibility.

3 x 5 per leg

Box Pistols

Stand on a box with one leg hanging off of the side of the box. Lower yourself into a pistol. Use your non support leg to assist you up if needed. Try to keep your non support leg in front of your body.

3 x 5 per leg

Banded Pistols

Place a band on the rig between two uprights. Height should be just below your butt. Using the band, lower yourself into a pistol and use the resistance of the band to assist in standing. Holding on to the uprights can help with balance as well.

3 x 5 per leg

Pistols

3 x 5 per leg

Pistols with 2 second Pause at the bottom.

3 x 5 per leg

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

FINISHER

2 AMRAP TIRE (AMRAP – Reps)

2 min AMRAP

Tire Flips

Mark the number on your tire in comments field

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Lying Rotator Stretch 5 per arm MOBILITY (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

STRENGTH

Push Press (10 E2MOM 5-4-3-2-1)

Push Press (10 E2MOM 5-4-3-2-1)

Push Press (10 E2MOM 5-4-3-2-1)

Push Press (10 E2MOM 5-4-3-2-1)

Push Press (10 E2MOM 5-4-3-2-1)

REST

4 min

WOD

9 AMRAP Clean Pull UP (AMRAP – Rounds and Reps)

9 min AMRAP

Clean

Pull Ups

1-1, 2-2, 3-3

Rx- 135/95

RX+- 155/105

M1- 95/65, Jumping PU

M2- 65/45, Ring Rows

9 AMRAP Clean Pull UP (AMRAP – Rounds and Reps)

9 min AMRAP

Clean

Pull Ups

1-1, 2-2, 3-3

Rx- 135/95

RX+- 155/105

M1- 95/65, Jumping PU

M2- 65/45, Ring Rows

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

Run OHS (Time)

400m Run

21 Overhead Squats

400m Run

15 Overhead Squats

400m Run

9 Overhead Squats

Basics- Gob Squats

RX- 95/65

RX+- 115/85

M1- 65/45

M2- 45/35

Basics

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6 RFT DB OHWL DB CL Run (Time)

6 Rounds

6- 1 Arm DB Overhead Walking Lunge

6- Alt 1 Arm DB Clean & Jerk

100m Run

RX- 50/35

RX+ Same

M1- 35/20

M2- 20/10

FINISHER

Row 3x 250m :!0 Rest (Time)

3 Rounds

Row 250m

:10 rest

Total time minus rest

-OR-

Ski Erg 3 x 250m :10 rest (Time)

3 Rounds

Ski Erg 250m

:10 rest

Total time minus rest

Basics

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3 AMRAP DU KBS (AMRAP – Rounds and Reps)

3 min AMRAP

25 Double Unders

10 Kettlebell Swings

RX- 53/35

RX+- 70/53

M1- 35/26 2:1

M2- 26/18 1:1

REST

4 AMRAP DU KBS WB (AMRAP – Rounds and Reps)

4 min AMRAP

25 Double Unders

10 Kettlebell Swings

10 Wall Balls

RX- 53/35, 20/14# 10/8′

RX+ 70/53, 10/10′

M1- 35/26, 2:1

M2- 26/18, 1:1

REST

5 AMRAP DU KBS WB Burp (AMRAP – Rounds and Reps)

5 min AMRAP

25 Double Unders

10 Kettlebell Swings

10 Wall Balls

10 Burpees

RX- 53/35, 20/14# 10/8′

RX+- 70/53, 10/10′

M1- 35/26, 14/10, 2:1

M2- 26/18, 10/6, 1:1

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WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

12 AMRAP KBS SDLHP KB Lunge (AMRAP – Rounds and Reps)

12 min AMRAP

30 Kettlebell Swings

20 Sumo Deadlift HighPull w/ KB

10 Kettlebell Lunges

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18, lunges w/o KB