CrossFit 585 | Workout Of The Day

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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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Will the Olympic Weightlifting Clinics Benefit You?

We have all struggled with the complexity of the Olympic Lifts (even the more experienced often struggle). Here you are in the middle of a class trying your best, but it just doesn’t seem to click. Your mind just can’t think through the movement fast enough to execute it correctly. Maybe there is just too […]

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DL CP/ UB Push

October 11, 2012 4 Sets DL 2-2-2-2-2 @ 21X1 (beginner athletes sub 5-5-5-5-5) Rest 2 min Wtd Ring Dips 4-4-4-4-4 Rest 2 min

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Recent Jiu Jitsu Classes

Recent Nova Jiu Jitsu Gi Classes – Noon mixed level Gi and evening Gi Attn: this Saturday BJJ class is cancelled due to two tournaments we are attending as a team on the same day. Please come out the US Grappling in Webster to cheer on your teammates… or head to Toronto and cheer on […]

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