CrossFit 585 | Workout Of The Day

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Hang Snatch/21-15-9

Friday 11.30.12 In 10 min build to a tough 2 Hang Squat Snatch + For time: 21-15-9 Power Snatch -95/65lb Bar Facing Burpees

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Your friend, Mr. Airdyne.

Thursday 11.29.12 AD Sprints @ 100% effort: 4 Sets 20 sec -rest 2 min btw sets + 2 Sets 40 sec -rest 2:30 btw sets + 2 Sets 60 sec -rest 3min btw sets

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Aerobic Mixer

Wed 11.28.12 for time: Row 250 m 15 hang squat clean – 115# 15 COVP pull ups Row 250 m 12 hang squat clean – 115# 15 COVP pull ups Row 250 m 9 hang squat clean – 115# 15 COVP pull ups Row 250 m

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4/4/4 Mix Modal Aerobic

Tues 11.27.12  Work at a continuous pace… aka can’t hold a conversation pace 4 min Single Arm KB Snatch 6/arm @ 35/25 lb 3 Ring Dips 9 Air Squats + rest 4 min + 4 min 3 Hang Power Clean Push Jerk @ 95/65lb 25 Double Unders + rest 4 min + 4 min + […]

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Single Leg/ Pull Test

Mon 11.26.12 5 Sets to find: DB Split Squat @ 30X0, 6 reps/leg -rest 2 min COVP (chin over vertical plane) 1.    1 RM Wtd Pull Up or… 2.    3 Bodyweight Pull Ups @ 30X0 or… 3.    1 Bodyweight Pull Up @ 30X0 + 1 attempt at Max Rep Pull Ups + 5 Min AMRAP […]

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Nova Clothing Coming Soon!!

We’e placed the order just in time for the cold weather hoodie season and gift giving season! Mens T’s Athletic Fit Womens Scoop Neck Athletic Fit Unisex Zip Up Hoodies They’ll be here soon !!  

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BS cluster/AD

Friday 11.23.12 3 Sets Back Squat Cluster 2.2.2 @ 30X0 – rack btw 2 reps for 15 sec -rest 2-3 min + 5 Sets Airdyne Sprints 20 sec @ 100% -rest while rest of the class does their 20 sec work  

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Not FGB…seriously.

Thursday 11.22.12 as many reps in 10 minutes: Burpees (on the top of every minute; starting at 0 sec, perform 6 toes to bar)  Just a reminder we will not be holding classes tomorrow, and our 6 a.m. class on Friday is cancelled. Happy Thanksgiving! P.S. Fight Gone Bad will be coming up in the […]

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Nova Brazilian Jiu Jitsu New Student Special

Getting Started in the most effective Ground Fighting and Self Defense Martial Art just got easier!! Sign Up NOW  for our world class Fundamentals Program with a six month agreement and we’ll throw in a FREE FUJI BJJ GI —Sweet!! Our Program is like no other. No meat heads. No MMA. No attitudes. …Just high […]

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