CrossFit 585 | Workout Of The Day

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A Little Bit of Rowing and Airdyne.

Tues 03.12.13 Fitness 10 Sets of: Row 30 seconds @85% Row 30 seconds @50% + 10 Sets of: Airdyne 30 seconds @85% Airdyne 30 seconds @50% Performance 15 Sets of: Row 30 seconds @85% Row 30 seconds @50% + 15 Sets of: Airdyne 30 seconds @85% Airdyne 30 seconds @50%

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Thruster/Pullup Work

Mon 03.11.13 Fitness 4 Sets of: 6-8 Thrusters –rest 45 sec Pull Up Clusters 1.1.1.1 – add wt to increase difficulty – rest 10-30 sec btw pull up singles –rest 45 sec B. Trap 3 Raises with Bands, 10 reps @ 3011 x 3 sets C. 1 Max attempt Sorensen Hold Performance A. 5 Sets of: […]

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Nova Open #1

Fri 03.08.13 Competition 40 burpees 30 snatch (75/45) 30 burpees 30 snatch (135/75) 20 burpees 30 snatch (165/100) 10 burpees Amrap snatch (205/120) Scaled Veterans 40 burpees 30 gtoh (45/35) 30 burpees 30 gtoh (75/55) 20 burpees 30 gtoh (105/75) 10 burpees Amrap gtoh (135/105) Scaled Rookies 40 burpees 30 gtoh (45/35) 30 burpees 30 […]

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Skills + Aerobic work recovery

Thurs 03.07.13 5 min Row @ 50% effort + 5 min Double Under practice – no more then 20-30 in a string + 5 min Airdyne @ 50% + 7 min Handstand practice – wall/ unassisted/pirouette/ walking + 5 min Rowing @ 50% + 7 min of Kipping practice – KTE/ TTB/ Pull Ups/ CTB/ […]

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Press/AMRAP 10

Wed 03.06.12 Fitness A. 3 Sets of: Barbell Press 4-6 reps @ 22X2 -rest 30 sec Hollow Rocks x 30 sec -rest 30 sec KBS x 10 reps – heavier then usual wt B. 10 Min AMRAP of: 10 OHS 15 Hand Release Push Ups – any scaling version 20 Lateral Bar Jumps Performance A. […]

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Front Squat/Unbroken

Tues 03.05.13 Fitness A. 4 sets of: A1.Front squat 4 reps –rest 30 sec A2. Strict chin Up clusters 1.1.1.1 –rest 1 min B. 3 rounds for time: 30 unbroken 6″ Step Ups 20 unbroken wall balls 10 banded Pull Ups  Performance  A.3 Sets of: A1.Front squat 5 reps — rest 1:30 min A2. HSPU; […]

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Oly Work/5 Rounder

Mon 03.04.13 Fitness A. 12 Minutes to Practice Hang Power Clean B. 5 Rounds      3 Pullups      3 Pushups      5 Hang Power Cleans (115/55)      7 Box Jumps      9 Knee Tucks Performance A. 12 Minutes to work up to a heavy triple squat clean B. 5 Rounds […]

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Mobility and Maintenance


Sun 03.03.13 A. *Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. *Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. […]

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“Nova Open Throwdown Prep II”

Fri 03.01.13 For time: 3 Rounds 10 Thrusters (115/85) 15 Toes to Bar 20 Squat Thrusts + Row 1000m

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