CrossFit 585 | Workout Of The Day

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12.27.17

Wednesday 27th Method and Sport 3 rounds: 3 Turkish get ups per side 30 second L-Hold Hand stand walk around Box     METHOD: 10 rounds of “Cindy” 5 Pull ups 10 push ups 15 Air squats   SPORT: “Angie” 100 pull ups 100 push ups 100 sit ups 100 air squats

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12.23.17

SATURDAY The 12 Days of Christmas 2 1 muscle up or Chest 2 Bar 2 mixed grip pull up 3 Hand stand push ups 4 Toes 2 Bar 5 Burpees 6 Pistols 7 Kettle bell  swing 8 Jumping squats 9 Box jump 10 Wall ball 11 Jumping lunges 12 Calories on Anything

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12.22.17

FRIDAY A: 20 min working to heavy Over Head Squat   B: 4 rounds for time 500 meter row 10 over head squats 135/95

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12.21.17

Thursday 21st METHOD: “Fran” 21-15-9 Thrusters Pull up   SPORT: “Heavy Fran-ish” 135/95 15-12-9 Thruster Chest to Bar pull ups

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12.20.17

Wednesday 20th A: Snatch skill Complex (Led by coach) 3 rounds 3 Snatch Grip Romanian Deadlift 3 Snatch Pull 3 Muscle Snatch 3 Over Head Squat 3 behind the head push press 3 snatch balance 3 Hang power snatch 3 Squat snatch     B: Snatch Practice the rest of Class, working for Quality   […]

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12.19.17

Tuesday 19th METHOD: 10 rounds 30 sec Knees to elbow 30 Sec rest 30 sec Leg assisted Dips 30 Sec rest 30 Sec Deadlift @95# 30 Sec rest 30 sec Pike Push up 30 sec rest   SPORT: 10 rounds 30 sec T2B 30 sec rest 30 sec Ring Dips 30 sec rest 30 sec […]

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12.18.17

Monday 18th A1: 10 minutes to find a max 1 rep Paused Front Squat A2: 15min E3MOM 3 Front Squat reps (no pause) with weight from A1   B: Cleans E2MOM for 10 min Set 1 70% previous 1 rep max Set 2 75% Set 3 80% Set 4 85% Set 5 90%

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12.16.17

SATURDAY 16th   12 Days of Christmas! @95/65   1: burpee to target 2: muscle up/strict pull up 3: Strict Press 4: Front Squats 5: Hang Power cleans 6: Burpee over the Bar 7: Thrusters 8: squat cleans 9: Push Press 10: Hang Power Snatch 11: Over head Squat 12: Sumo DL high pull

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12.15.17

FRIDAY 15th   PARTNER WOD   “MURPH-ISH” 5rds 800 Meter Ski 20 pull ups 40 Push ups 60 Air Squats

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