CrossFit 585 | Workout Of The Day

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Pullups/AMRAP

Mon 02.25.13 Fitness A. Four sets of: Pull-Ups x  3-5 reps @ 3111 ( can use bands to maintain tempo & reps) Rest 60 seconds Squat hold for 20 sec at the bottom ( or accumulate 20 sec- use clock) Rest 60 seconds B. 5 min AMRAP of: 5 Burpees 10 Wall Ball (14/8) + […]

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“Nova Open Throw Down Prep!”

02.22.13 Fitness + Performance For time: Three rounds of: 10 Shoulder to Overhead (135/85) 25 Box Jumps (24″/18″) 75 Double Unders – Fitness: sub Box Jump step downs and 6” step ups for DBU. Shoulder to Overhead will be a manageable but heavy weight.

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Deadlift/EMOM10

Thurs 02.21.13 Fitness A. 4 Sets of: Dead Lift @ 30X1 6-8 reps -rest 45 sec Side Plank Hold 45-60 sec -rest 45 sec Hanging knee tuck hold for max time -reset 45 sec B. EMOM for 10 min perform: 10 KBS 5 Burpees -rest remainder of minute Performance A. In 10 min work up […]

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“Cindy Morsels”

Wed 02.20.13 Fitness + Performance “Cindy morsels” 8 Sets: 2  min of: 5 Pull UP 10 Push Ups 15 Air Squats – Rest 1 min – Continue where you left off during the previous set – so if you ended on 10 Air Squats then you start the next set on 11 Air Squats. -Total […]

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Row/Push Jerk

Tuesday 2.19.13 Fitness A. 10 Sets of: 1 Minute Rowing @ 60-70% effort – rest 15 sec 1 min to accomplish 5 Shoulder Press – Rest 15 sec – Add 5lbs per set until heavy 5 rep load and stay there. Performance A. 10 Sets of: 1 Minute Rowing @ 50-60% -rest 15 sec 1 […]

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Squat clean/KBS

Mon 2.18.13 Fitness A. 15 Min to practice Power Cleans/Squat Cleans Set1: 7 Reps with trainer Bar Set 2: 7 Reps with 45/35 Bar Set 3-end of 15 min: 5 Reps — Add 5-10#’s per set — rest 1 min between sets — add wt until form breaks down B. EMOM for 12 min: 5 […]

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OPT Special

Fri 02.15.13 Fitness/Performance 3 Sets: Row 250 M 15 KBS (70/53) 25 Burpees 15 KBS Row 250 m -rest 5 min. Total Score = total set times -rest times (10 min) *Scale so wod can be done unbroken all out

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Backsquat/Kitchen Sink

Fitness + Performance Five sets of:
 Back Squat x 10 reps @ 30X0
 Rest 30 seconds
 Single Arm Dumbbell Rows x 10 reps each arm @ 2111
 Rest 30 seconds
 Heavy Kettlebell Swings x 10 reps
 Rest 30 seconds
 Dumbbell Shoulder Press x 10 reps @ 20X1
 Rest 2 minutes

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Deadlift/Clean

Wed 02.13.13 Fitness A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 12-15 reps @ 2011 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. Four sets of: KB Hang Snatch x 30 seconds Rest 30 seconds Mountain Climbers x 30 seconds Rest […]

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