CrossFit 585 | Workout Of The Day

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Saturday 08.19.17

METHOD & SPORT Catalyst Games WODs 3A & 3B

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Friday 08.18.17

METHOD A. 20 Minutes: Power Snatch or Snatch Work   B. 15 Minute AMRAP: Buy In: 1 Parking Lot Lap + 30 Burpees to 6” Target 10 DB Power Snatches per Arm 10 Walking Lunge Steps per Leg 20 Lateral DB Jumps   SPORT A. 20 Minutes: Snatch Pull + Hang Snatch Below Knee + […]

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Thursday 08.17.17

METHOD A. 21 Minute EMOM: Minute 1: 5-6 Airborne Lunges per Leg Minute 2: 2-3 KB Rope Pulls Minute 3: 5-6 Push Up Shoulder Taps   SPORT A. 21 Minute EMOM: Minute 1: 5-6 Pistols per Leg Minute 2: 1-2 Rope Climbs Minute 3: 5-6 HSPU Shoulder Taps   METHOD & SPORT B. 12 Minute […]

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Wednesday 08.16.17

METHOD & SPORT A. EMOM for 5 Rounds: Minute 1: 5-8 Right Arm DB/KB Shoulder Press Minute 2: 5-8 Left Arm DB/KB Shoulder Press Minute 3: 10-16 Hanging Knee Raises or T2B   METHOD B. Partner WOD: 18 Minute AMRAP 20 Cal Row 30 S2OH 40 KB Goblet Squats 50 R. KB Swings   SPORT […]

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Tuesday 08.15.17

METHOD A. 20 Minutes: Power Clean or Clean Work   B. 15 Minute AMRAP: Buy In: 1 Parking Lot Lap + 30 Burpees to 6” Target 10 Thrusters 15 A. KB Swings 20 Lateral Bar Jumps   SPORT A. 20 Minutes: Clean Pull + Hang Clean Below Knee + Hang Clean Above Knee   B. […]

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Monday 08.14.17

METHOD & SPORT A1. 4 Sets of: 8-12 Deadlifts   A2. 3 Sets of: 8-10 DB Reverse Lunges per Leg 5 Single Leg Glute Bridge (5 Seconds Hold)   METHOD B. 10 Minute AMRAP: 6 L-Sit or Tall Kneel DB Should Presses 12 Box Jump Step Downs 48 JRS   SPORT B. 10 Minute AMRAP: […]

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Saturday 08.12.17

METHOD & SPORT NO CLASS!!! Go and support your NOVA Fitness coaches at R.I.T as they compete in the Catalyst Games. ***Open Gym is from 9:00 am till 12:00 pm***

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Friday 08.11.17

METHOD A. EMOM for 18 Minutes: Minute 1: 20 Seconds L-Sit Plate Hold Minute 2: 20 Seconds Seated Pike Hold Minute 3: 20 Seconds Ring Plank Hold   SPORT A. EMOM for 18 Minutes: Minute 1: 20 Seconds HSPU Hold Minute 2: 20 Seconds L-Hang Hold Minute 3: 20 Seconds Ring Dip Hold   METHOD […]

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Thursday 08.10.17

METHOD 20 Minutes of: 3 Rounds of “Cindy” 10 DB/BB Thrusters 10 Box Jumps Then 5 Minutes: MAX Burpees   SPORT 20 Minutes of: 3 Rounds of “Cindy” 1 Round of “DT” Then 50 Bar Facing Burpees

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