CrossFit 585 | Workout Of The Day

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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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Thursday 04.22.13

Fitness + Performance EMOM 20 min of: Odd – 10 KBS 53/35 Even- 20 Double Unders + EMOM 20 min of: Odd- Run 100m (no more then 30 sec of work) Even- 10 Wall Balls

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Wednesday 04.22.13

Fitness A. 10 min of Hang Power Snatch practice – work up to a challenging 3 reps while maintaining good movement B. 4 Sets DL 8 Reps  @ 12X2 Rest 45 sec 10 Strict Push Ups – break up and scale as necessary Rest 45 sec   Performance A. 3 Sets Hang Power Snatch 3 […]

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Tuesday 04.23.13

Fitness A. 4 Sets 6 Barbell Forward Lunges per leg @ 30X1 Rest 45 sec 10 Scapular Push Ups Rest 45 sec Seated DB OH Press 5-6 reps @ 30X1 Rest 45 sec B. 8 Min AMRAP Jump rope skips – every 50 skips you must stop and perform 10 Burpees Performance A. 4 Sets […]

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Monday 04.22.13

Fitness 3 Rounds for time: 20 Wall Balls 10 Toes to Bar ( can use toes to rings also) Run 200m 10 Burpees Performance 5 Rounds for time: 20 Wall Balls 10 Toes to Bar (can use toes to rings also) Run 200m 10 Burpees

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Thursday 04.18.13

Fitness & Performance 4 Rounds @ 90-95% 200 M Row 20 Double Unders (sub 20 Step-ups) 200 M Run 20 Double Unders (sub 20 Step-ups) rest 2 minutes between rounds

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Big News!!

Some of you may have heard the rumors, but we would like to take this opportunity to announce that we have officially signed the lease on our new space! While we are sad to leave what has been our home for the past few years, we are very excited about the move into what will […]

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Wednesday 04.17.13

Fitness and Performance “Helen” 3 Rounds 400 M Run 21 KBS (53/35) 12 Pullups

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