CrossFit 585 | Workout Of The Day

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Post-Election Fever*

Wed 11.7.12 EMOM for 10 min: 1 DL @ 90% 1RM + For time: 21-15-9 Wall Balls KBS 70/45lb Burpees (*And the only prescription is more Kettle Bell.)

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Pull/Lunge/TTB

Tues 11.6.12 4 Sets Supinated Pull Ups 2-2-2-2 -rest 1 min DB Walking Lunges 10/leg x 4 sets – heavier then last week. -Rest 2 min + 50 TTB for time:

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OHS+MU/Push

Mon 11.5.12 OHS @ 20X0 3-3-3-3 -rest 1 min Muscle Ups 3-5 Consecutive x 4 sets -rest 3 min + 25 or 50 or 75 pushups for time:

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Partner Workout

Sat 11.03.12 1k Row 50 Wallballs 40 Med Ball Situp Throws 30 Deadlifts 20 Partner Pushups 10 Body Wreckers 20 Partner Pushups 30 Deadlifts 40 Med Ball Situp Throws 50 Wallballs 1k Row * Don’t let this scare you, each partner will do half this work. See you tomorrow!

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Bar Jumps/P. Snatch

Fri 11.2.12 5 rounds for time: 30 Bar Jumps 10 Power Snatch – 95/65#

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Oly + Pull Volume + Core

Thurs 11.01.12  Hang Squat Clean 3-3-3-3 Rest 1-2 min + 3 Sets 20 Unbroken Kipping Pull Ups -rest as needed to remain Unbroken + 3 Sets 10-15 Unbroken GHD Sit Ups -rest 1 min

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“DOUBLE VISION MONSTER”

Wed 10.31.12 Happy Halloween!   80 Air Squats 80 Double Unders 60 Sit Ups 60 Double Unders 40 Box Jumps 24/20” 40 Double Unders 20 KBS 70/45 20 Double Unders 10 Burpee Pull Ups 10 Double Unders

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Squat/BodyRow/Lunge

Tues 10.30.12 4 Sets Front Squat 3-4 reps @ 20X1 -rest 30 sec Single Arm Bench DB Body Rows 6-8 reps per side -Rest 2 min + 3 Sets Walking DB Lunges 12 steps per leg -rest 2 min

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“Hurricane Prep”

Mon 10.29.12 4 Sets Row 500m 10 Unbroken Push Press – from floor – no pauses –       Rest 1X work time –       Decrease Row Split and Increase Push Press wt each set

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