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CrossFit Now – CrossFit


WARM UP

Warm Up 19 (No Measure)

200m Run

5 min AMRAP

10 Arm Circles

10 Forward/Back Leg Swing

10 Side/Side Leg Swings

10 Jumping Jacks

10 Wall Facing Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Heel Cord Stretch x 10 each leg (No Measure)

WOD

PARTNER DL BS (Time)

4 Rounds

P1 – 10 Deadlifts

P2 – While P1 is lifting P2 is holding bar in back squat position

P2 – 10 Back Squats

P1 – While P2 is lifting P1 is holding bar at top of deadlift position

-200 singles between 2 of you-

4 Rounds

P2 – 10 Deadlifts

P1 – While P2 is lifting P1 is holding bar in back squat position

P1 – 10 Back Squats

P2 – While P1 is lifting P2 is holding bar at top of deadlift position

You can only do repetitions when your partner is holding the static position.

FOR UNEVEN CLASSES PAIR UP INTO

A TEAM OF 3. 2 OF THE PARTNERS WILL DO THE SAME MOVEMENT DURING THE WORKOUT. ALL THE SAME RULES APPLY. THE JUMP ROPES WILL BE 300 BETWEEN THE TEAM.

RX 135/95

SPORT- 225/155, Double Unders

M1- 95/65

M2- 65/45

CrossFit

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WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

5 min Bike 4 BFB 3 BJ 2 Cleans (4 Rounds for reps)

5 min Bike or Row

Rest 1 min

4 min Bar Facing Burpees

Rest 1 min

3 min Box Jumps

Rest 1 min

2 min Cleans

Basics- DB Cleans, Burpees

RX- 95/65, 24/20″

RX+- 135/95

M1- 65/45, step ups

M2- 45/35 step ups

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WARM UP

Warm Up 16 (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Arm Circles

:15 Push Ups

:15 Supermen

MOBILITY

Bird Dog – 10 each leg (No Measure)

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

STRENGTH

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

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

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

WOD

5 RFT Run FS SU Rest (Time)

5 Rounds

200m Run

7 Front Squats

14 Sit Ups with Med Ball

1 min Rest between rounds

Basics- Gob Squats

RX- 95/65, 20/14#

RX+- 115/75, 20/14

M1- 65/55, 14/10#

M2- 55/45, 10/6#

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CrossFit Now – CrossFit


WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Spiderman 5x each side (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

WOD

10 AMRAP Pull HS (AMRAP – Rounds and Reps)

10 AMRAP

10 Pull Ups

10 Hang Snatch

RX- 75/55

RX+- 95/65, C2B

M1- 55/45 jumping PU

M2- 45/35 Ring Rows

STRENGTH

No rest

Back Squat (7 min to est 1 RM)

091117

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CrossFit Now – CROSSFIT NOW COMPETITOR PROGRAM

BOTTOM UP KETTLEBELL PRESSES (5 x 3)

10 MOFO SP PP (2 Rounds for weight)

Strict Press/Push Press 10 MOFO

3 SP @ Even Mins

3 PP @ Odd Mins

Percentages based off of your recent Push Press Max.
Strict Press/Push Press 10 MOFO

3 SP @ 50% Even Mins

3 PP @ 80% Odd Mins

Percentages based off of your recent Push Press Max.

TTB-7EMOM (7 Rounds for reps)

Pick a number and keep it consistent.

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CrossFit Now – CrossFit


,

WARM UP

Warm Up 10 (No Measure)

5 min AMRAP

15 Med Ball Twist Hand Off-Left

20 Med Ball Toss to Squat 6′ apart

20 Med Ball Sit Up Hand off

15 Med Ball Lunge Hand Off

15 Med Ball Twist Hand Off-Right

MOBILITY

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

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

WOD

911 Tribute WOD (Time)

911 Tribute WOD

Run 800m

110 Goblet Lunges 53/35#

37 Kettlebell Swings 53/35

23 Thrusters 115/80

343 Jump Ropes

Description

9/11 Tribute WOD

WOD 800m run (running to scene)

110 lunges w kettle bell (110 floors)

37 KB swings 53/35 (37 Port Authority

37 KB swings 53/35 (37 Port Authority

Officers killed)

23 thrusters 115/80 (23 New Your Police

Officers killed)

343 Jump Ropes (343 FireFighters killed)

On May 12, 2013, Tony Marquez sent me a message asking about doing a CrossFit Now Tribute WOD in remembrance of the tragedies of 09-11. We then designed the workout to be performed each 9-11 to honor those who fell fighting and unknown enemy at the time!

Come in and show your support to those still fighting the fight since 09-11-01!

Back Squat (7 min to est 1 RM)

CrossFit

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CrossFit Now – CrossFit


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

Spiderman 5x each side (No Measure)

Lying Rotator Stretch 5 per arm (No Measure)

STRENGTH

Squat or Power

Clean (10 E2MOM x 2-2-1-1-1)

Clean (10 E2MOM 2-2-1-1-1)

WOD

The Jesse Rhoades (Time)

3 Rounds

3 Squat Cleans

4 Chest to Bar Pull Ups

5 Handstand Push Ups

6 Deadlfits

RX- 155/105

RX+- 205/135, Strict HSPU

Comp – 265/195. MU, Parallette HSPU

M1- 105/75 Jumping PU, Toes on Box

M2- 85/65, ring rows, knees on box

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

STRENGTH

Jerk (Split or Power) (10 E2MOM 3-2-2-1-1)

Jerk (Split or Power) (10 E2MOM 3-2-2-1-1)

Jerk (Split or Power) (10 E2MOM 3-2-2-1-1)

REST

4 min

8 AMRAP Thrusters t2b (AMRAP – Rounds and Reps)

8 AMRAP

3 Thrusters

3 Toes to Bar

6 Thrusers

6 Toes to Bar

9 Thrusters

9 Toes to Bar

12, 15 18 etc

RX- 75/55

RX+- 95/65

M1- 55/45 V Ups

M2 45/35, Sit Ups