CrossFit 585 | Workout Of The Day

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Wednesday 05.08.13

Fitness A. 3 Sets Romanian Deadlift 7-7-7 @ 31X1 Rest 45 sec Strict Push Ups – accumulate 5-10 in 1min Rest 45 sec Standing DB Side Bends 12 reps/side Rest 45 sec B. 6 Sets Airdyne 1 min @ 85% Jump Rope 1 min @ 85% Performance A. 4 Sets Romanian Deadlift 5-5-5 @ 31X1 […]

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Tuesday 05.07.13

Fitness A. 5 Sets Strict Chin Ups 1.1.1 – rest 20-30 sec between reps – -Rest 1:30 min — Foam roll/ stretch tight areas B. 50 Turkish Getups for time: -even number left and right (45/25) Performance A. 5 Sets 3 Weighted Pull ups @ 31X1 -Rest 1:30 min — Foam roll/ stretch tight areas […]

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Monday 05.06.13

Fitness A. 4 Sets Barbell Shoulder Press 5 reps @ 21X1 Rest 45 sec Seated Leg Scissors 45 sec Rest 45 sec Dumbell Walking Lunges 10 per leg Rest 45 sec B. 2 Sets @ consistent pace Run 400m -Rest 90 sec Row 400m -Rest 90 sec   Performance A. 4 Sets Shoulder Press 5,4,3,2 […]

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Friday 05.03.13

Fitness A. 4 Sets of: Overhead Squat 4-5 reps @ 32X1 Rest 60 sec * Perform shoulder + thoracic mobility between sets B. EMOM for 14 min: Odd – 6 Burpees Even – 10 Box Jump Step Downs 24/18” Performance A. Snatch Balance 3-3-3-3 Rest 1:30 * Performed from Squat Rack to full Squat – […]

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Thursday 05.02.13

Fitness + Performance MAP Session 2 Sets of: 3 min AMRAP – consistent pace 3 DB Snatch Per Arm 45/25 5 TTB 7 Walking Lunges -Rest 2 min 3 min AMRAP Run 100m 5 Burpees -Rest 2 min 3 min AMRAP 10 Wall Balls 20/14 – 14/10 10 Cal Row -Rest 2 min

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Wednesday 05.01.13

Fitness + Performance On the Minute for 25 min of: 5 Pull Ups 10 Push Ups 15 Air Squats *If you do not finish one round on the minute – rest the next minute and resume at the beginning of the following minute. * Sub Banded Pull Ups or Ring Rows, knee push-ups * Can […]

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Tuesday 04.30.13

Fitness A. 3 Sets Front Squat 7 reps @ 30X2 Rest 45 sec Single Arm DB Body Rows 7 reps @ 20X1 Rest 45 sec B. 10 min AMRAP of: 50 Jump Rope 20 Sit Ups Performance A. 5 Sets Front Squat 3-4 reps @ 31X1 -rest 2 minutes B. 10 Min AMRAP of: 50 […]

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Monday 04.29.13

 Fitness A. 4 Sets Barbell Shoulder Press 6-8 reps @ 21X1 Rest 45 sec Hollow Body Holds 45 sec Rest 45 sec Air Squat- hold at the bottom for 30 sec Rest 45 sec B. Run @ 85% effort to 1.2 miles marker and back to 800m turn around point and back@ 85% effort   […]

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Friday 04.22.13

Fitness A. Work up to a heavy Turkish Get Up on both arm in 8 attempts B. 8 min AMRAP of 1 heavy TGU/ per hand 5 Box Jump Step Downs 24/18” Performance A. Work up to a heavy Power Clean in 12 min B. 8 min AMRAP of: 80% of A

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