CrossFit 585 | Workout Of The Day

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Thursday 05.23.13

Fitness: A. 4 Sets 8 Deadlifts 8 slam balls 2 Minute rest B/W rounds B. 3 Minute 2-3-5 Push Ups Box Jump At the end of 3 minutes, rest 3 minutes then repeat C. Tabata (6 rounds) Windshield wipers Performance: A. 3 reps Deadlifts on the minute for 10 minutes B. 3 Minute 2-3-5 Hand […]

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Wednesday 05.22.13

Fitness A. Baseline (10 Minute time cap) 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups 10 Minute rest B. 21 – 15 – 9 DB Thrusters (M 25/F 10) Burpees Buy In and Cash out is 100 Jump Rope singles Performance A. Baseline Plus (10 Minute time cap) 500m Row 40 OHS (45,35) […]

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Tuesday: 05.21.13

Fitness A. Back Squat 1 – 10 – 1 – 10 – 1 – 10 *Single rep is heavy and 10 reps are at 60% of one rep max. Increase weight on each single rep. 2 Minutes rest B/W sets Performance A. Back Squat 1 – 10 – 1 – 20 – 1 – 30 […]

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Monday May 20, 2013

Fitness:   A. 4 Sets: Strict Pull ups x 8 Rest 45 Seconds Strict Shoulder Press x 5 Rest 2 minutes between sets B. 2 Rounds 1 Minute KB Swings 1 Minute Single Jump Rope Rest 2 minutes between rounds C. Tabata Sit Ups 6 rounds Performance: A. 4 Sets: Weighted Pull ups x 5 […]

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Friday 05.17.13

Fitness A. 4 Sets of: DB Goblet Squat x 8 Laying hip raises (Bridges) x 12 Wall Sitts 30 seconds –Rest 2 minutes B. Nancy with PVC 5 Rounds for time of: Run 400 meters 15 OHS Performance A. 7 Sets of: Back Squat x 3 reps –Rest 2 min B. 6 Rounds for time […]

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Thursday 05.16.13

Fitness A. 4 Sets of: Power Cleans x 3 Power Snatch x 3 Run, Row, or Airdyne  for 2 minutes –Rest 2 min *Add wt to PC & PS per set – no failures   Performance 4 Sets of: EMOM Minute 1: Power Cleans  x 3 reps Minute 2: Power Snatch x 3 reps Run, Row, or […]

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Wednesday 05.15.13

Fitness + Performance 30 Minutes of: 1st minute 5 pull ups, 10 push ups, 15 body squats  (scale 3-7-9) 2nd minute 5 burpees, 20 med ball twist (scale 5-10) 3rd minute thrusters 20 reps (45/35 lbs bar) (scale 10)

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05.14.13 Tuesday

Fitness: A. 4 Sets of: Dumbell Shoulder Press x 8 reps DB Walking Lunges 10 per leg Plank holds 30 sec – 1 minute –Rest 2 min B. 4 Rounds for time: Row 200 meters 10 Box Jump step downs 15 hanging knee raises Performance A. 5 Sets of: Shoulder Press X 5 reps – […]

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Monday 05.13.13

FITNESS DEADLIFT 5 X 5 X 5 X 5 X 5 (2 MIN REST) 100 SINGLE JUMP ROPE 21 – 15 – 9 KBS 42 – 30 – 18 AB MAT SIT UPS 100 SINGLE JUMP ROPES PERFORMANCE: DEADLIFT 3 X 3 X 3 X 3 X 3 X 3 X 3 100 DU’S 21 […]

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