CrossFit 585 | Workout Of The Day

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Tuesday 07.16.13

Fitness  A. 4 Sets 10 BB Bench Presses 10-15 Standing Band Rows 2-3 Minutes rest B/W sets B. 4 Sets 3 Snatch Pulls 60 Seconds rest B/W sets  C.  1 RFT (round for time) 30 Ab Mat Sit Ups 30 Burpee Box Jumps 30 Ab Mat Sit Ups  Performance  A. 5 Sets 10 BB Bench […]

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Monday 07.15.13

Fitness and Performance   A. 15 Minute Skill Work on Overhead Squats   Fitness   B. 20 Minutes 5 Strict Pull Ups 5 Box Dips 5 Power Snatches 5 Power Cleans   Performance   B. 20 Minutes 5 Muscle Ups 5 Ring Dips 5 Power Snatches (135/95) 5 Power Cleans (135/95)

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Friday 07.12.13

Fitness and Performance A. Partners-1 Person working at a time, each does half the work. 80 Box Jumps (24/20) 100 DU’S 40 MU’S/Jumping Bar MU’s 100 DU’S 80 Wall Balls (20/14) 100 DU’S 80 Kettle Bell Swings (70/45) 100 DU’S 80 Burpees 100 DU’S 80 Thrusters (45/35) 100 DU’S 80 Plate Hold Overhead Lunges (45/25) […]

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Thursday 07.11.13

Fitness and Performance A. 15 Minute Skill Work on Sumo Deadlift and Traditional Deadlift Fitness B. 6 Rounds 10 Deadlifts 10 Thrusters 10 Hand Release Push Ups Row 300M   Performance B. 6 Rounds 10 Deadlifts (185/135) 10 Wall Balls 10 Diamond Push Ups Row 300M

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Wednesday 07.10.13

Fitness  A. 3 Sets 12 BB Bench Presses 10-15 Strict Ring Rows 2-3 Minutes rest B/W sets  B. 4 Sets 3 Clean Pulls 1 Minute rest B/W sets  C. 30 Burpee Pull Ups Performance  A. 4 Sets 10 BB Bench Presses 10-15 Strict Ring Rows 2-3 Minutes rest B/W sets B. Same as Fitness C. […]

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Tuesday 07.09.13

Fitness and Performance A. 15 Minutes work on Kipping (Kipping Pull Ups/Butterfly Pull Ups) Fitness B. 20 Minutes 2 Wall Walks 4 DB Push Press 6 Box Jumps Run 200M Performance B. 20 Minutes 4 Wall Walks 8 BB Push Press (155/105) 12 Box Jumps Run 200M

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14-Day Core Challenge

Now that the holiday weekend has finally come to an end, it’s time to put in some extra work and shed the beer, burgers, and hots. One of the best ways to start and end your day are…Sit Ups and the Plank of course! Starting Tuesday July 9 we will be starting a 14-Day Core […]

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Monday 07.08.13

Fitness A. 3 Sets 12 Back Squats 2-3Minutes rest B/W sets (During rest work on mobility and form correction) B. 5 Rounds 2 Clean and Jerks 15 Hanging Knee Raises/Ab Mat Sit Ups 50 Jump Rope Singles Performance A. 4 Sets 10 Back Squats 2-3 Minutes rest B/W sets (During rest work on mobility and […]

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07.05.13

Fitness A. 7 Sets Run 200M 5 Power Cleans 5 BB Bench Press* Choose weight which can be done unbroken B. 100 Ab Mat Sit Ups C. 15 Stretching, Foam Rolling, Mobility!!! Performance A. 7 Sets Run 200M 5 Squat Cleans 10 DB Bench Press* Choose weight which can be done unbroken B. 100 Ab […]

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