CrossFit 585 | Workout Of The Day

image

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

image

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. […]

image

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

image

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 […]

image

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 […]

image

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 […]

image

07.04.13

Partner Workout 4 Rounds 234 Double Unders 60 Back Squats (45/35) 50 Push Press (45/35) 40 Box Jumps (24/20) 30 Pullups 20 KB Swings (70/45) 10 Burpees * Each partner must do half the reps, partition as needed.

image

Wednesday 07.03.13

Fitness A. 4 Sets 8 DB Shoulder Press 30 Seconds Rest 16 Walking DB Lunges 2 Minutes Rest B. EMOTM for 7 Minutes (Every Minute on the Minute) 3 SB Push Press 3 Front Squats Performance A. 4 Sets 5 SB Shoulder Press 30 Seconds Rest 15 Walking KB Lunges (Hold KB in Front Rack […]

image

Tuesday 07.02.13

Fitness and Performance A. 4 Sets Power Snatch + OHS 1 Power Snatch then 1 OHS is 1 Cycle (4 Cycles is 1 set) Rest 2 Minutes B/W Sets B. 3 Minutes 5 Pull ups 10 Push Ups 15 Body Squats Rest 3 Minutes 3 Minutes 15 Pull Ups 10 Push Ups 5 Body Squats

UA-12574818-1