CrossFit 585 | Workout Of The Day

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Jerk + Annie

October 19, 2012 Split Jerk 1-1-1-1-1-1 + “Annie” 50-40-30-20-10 Double Unders Sit Ups

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MAP 8/4/6

October 18, 2012 8 Min AMRAP–at high sustainable pace: P1/P2 Row 300m Run 200m + Rest 4 min + 6 Min AMRAP -at high sustainable pace: 7 Wall Balls 7 Burpees 7 KBS

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Toronto Grand Prix + US Grappling

We just had a busy weekend for Nova Jiu Jitsu as some of the team headed to Canada to compete at the Toronto Grand Prix and a few others to the local US Grappling event in Webster. Just want to congratulate everyone for stepping out on the mats and giving it your all. Medal or […]

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Thruster/ gymnastics

October 17, 2012 5 Sets Thrusters – from rack – HEAVY 4-5 reps -Rest 10 sec 10 Burpees AFAP -Rest 2-3 min

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PC CP + RDL/ Ring Dip CP

October 16, 2012 Power Clean 3-3-3 –drop weight each rep <10 sec btw reps + 4 SETS Romanian DL @ 41X1 4-5 reps – rest 30 sec wtd Ring Dips @ 30X0 3-4 reps -rest 90 sec

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Aerobic Mixer

October 15, 2012 4 rounds 10 OHS 95/65 Run 400m 10 Toes to Bar

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Teams

October 13, 2012 Teams of 2 do the following for max reps: Partners alternate work (1 min. on, 1 min. off) 1 min intervals x 6 Box Jumps 24/20” + Rest 1 min + 1 min intervals x 6 Push press 75/45# + Rest 1 min + 1 min intervals x 6 Run 200m -with […]

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Is Your Set Up for Olympic Lifting Limiting You?

Did you know that doing olympic lifts with “power-lifting” set ups can limit your performance? In the execution of the Olympic lifts, the goal is to elevate the bar as high and as fast as possible. Sometimes in our quest for PR’s we quickly forget it’s all about POWER, and the speed of the bar. […]

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Anaerobic lactic endurance

October 12, 2012 3 Sets ALL OUT 15 Thrusters 95/65# 20 Pull Ups – sub jumping pull ups Rest 4X work time + 100 Sit Ups for time

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