CrossFit 585 | Workout Of The Day

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Holiday Schedule

Christmas Eve – 9 A.M. and 4 P.M. classes Christmas Day – Closed 12/26-12/31 – Normal except no 6 A.M. classes New Year’s Eve – No 6:30 class New Year’s Day – Closed   Classes return to normal starting January 2nd. Happy Holidays All!    

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12 Days of Christmas/8 Days of Chanukah

Sat 12.22.12 See you all tomorrow! Happy Holidays!

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Oly Snatch work + Tester

Fri 12.21.12 12 min Power Snatch work -add wt only when clean reps are performed + “I Hate This!”/End of the World 15-12-9 Thrusters 135/85 Pull Ups  

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Aerobic Mixer

Thurs 12.20.12 15 Min AMRAP 5 KB Single Arm Snatch 55/35 7 KBS 55/35 9 Burpees 11 Walking Lunges

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CP Jerk + LPower

Wed 12.19.12 12 min of Split Jerk work +4 Sets ALL OUT:30 sec Row 30 sec Burpees – rest 3 min

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CP LB Pull/ Push Endurance

Tues 12.18.12 5 Sets DL  @ 11X1 3-3-3-3-3 -rest 1 min Push Up AMRAP @ 10X0 -rest 2 min -add wt per DL set

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MAP Session

Mon 12.17.12 6 min @ 85% 5 TTB 10 Box Jumps 24/18” step downs 15 Double Unders -rest 4 min 6 min 5 DB Thrusters 30/15 per hand 10 Sit Ups 15 Double Unders -rest 4 min 6 min 5 KBS 70/53lb 10 Air Squats 15 Double Unders

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Partner Workout

Sat 12.15.12 Just come in. It’ll be fun. 

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CP SNATCH + CP LB PUSH

Fri 12.14.12 12 min to work up to a heavy squat snatch + 5 Sets Front Squat @ 22X13-4 -rest 2 min -add wt per set -focus on strong bottom position and starting speed

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