CrossFit 585 | Workout Of The Day

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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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Backsquat/Clean/AMRAP

Thurs 02.28.13 Fitness A. Four sets of: Back Squat @ 31X1 6-8 reps Rest 45 seconds 4 Wall Climbs Rest 45 seconds 10 Box Step Ups each leg ( box should be knee height) Rest 45 seconds Plank from Elbows x 45 seconds B. 5 min AMRAP of: 5 Tall Box Jumps- step down each […]

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AMRAP 3×5

Wed 02.27.13 Fitness & Performance 5 sets of: AMRAP against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats + Rest 3 min — begin next set where you left off — scale Fitness to 5/10/15/20/25 or to 10/15/20/25/30 according to ability. […]

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Deadlift/Press/Snatch

Tues 02.26.23 Fitness A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Seated Dumbbell Overhead Press 4-6 reps @ 30X1 Rest 60 seconds B. Two rounds for time of: 500 Meter Row 10 Hand-Release Push-Up 25 Kettlebell Swings 45/25 50 Step Ups 6” Performance A. 5 sets of: Hang Power […]

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