CrossFit 585 | Workout Of The Day

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BP/Burpees

Wed 01.30.13 Fitness A. Four sets of: Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1 Rest 45 seconds B. Complete as many Burpees as possible in 3 minutes. Performance/ […]

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KBS/DU

Tuesday 01.29.13 Fitness + Performance/ Competition Four Sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 8 x Length of Gym Shuttle Run Double-Unders x Max Reps Rest 4 minutes between sets

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BS/PU

Monday 1.28 Fitness A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Pull-Ups x 6-8 reps @ 2110 Rest 60 seconds Partnered Leg Tosses x 15-20 reps Rest 60 seconds B. For max reps/meters: 2 minutes of Rowing 2 minutes of Box Jump-Overs (24″/20″) 2 minutes of Rowing 2 minutes […]

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Partner Gone Bad-ish

Sat 01.26.13 Fitness + Performance/ Competition In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Ball 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jumps 60 seconds […]

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Walking Lunges/Team

Friday 01.25.13 Fitness + Performance/ Competition A. Four sets of: Walking Lunges with Dumbbells x 20 steps @ 20X0 Rest 60 seconds B. In teams of two, with only one person working at any time complete as many rounds and reps as possible in 20 minutes of: 200 Meter Row 10 Burpees

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KB/Snatch

Thurs 01.24.13    Fitness A. Five sets of: Kettlebell Swings x 20 reps Rest 45 seconds Hollow Rock or Hollow Hold x 30-45 seconds Rest 45 seconds B. Three rounds for time of: Dumbbell Ground to Overhead x 10 reps Dumbbell Front Squat x 15 reps Row 500 Meters *Use the same Dumbbells for the […]

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Pull/Push/DU

Wed 01.23.13     Fitness A. Four sets of: Pull-Ups x 4-6 reps @ 21X1 (use a partner or box for assistance) Rest 60 seconds Lateral Lunge x 8-10 reps each leg @ 2011 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Five Rounds for time of: 5 Pull-Ups 10 DB […]

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BP/Amrap10

Tues 01.22.13 Fitness A. Three sets of: Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1 Rest 60 seconds Single-Leg Hip Bridge x 10 reps each leg @ 3011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 […]

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Fitness/Performance

Mon 01.21.13 Fitness A. Four sets of: Front Squat x 8-10 reps @ 20X1 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. For time: 30 Kettlebell Swings 15 Burpees 24 Kettlebell Swings 12 Burpees 18 Kettlebell Swings 9 Burpees Performance/ […]

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