CrossFit 585 | Workout Of The Day

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Saturday 10.07.17

METHOD Partner WOD A. 60 HEAVY Thrusters   B. 42-30-18 Wall Balls KB Swings   C. 5 Minutes MAX reps Synchronized Burpees *5 Minutes Rest B/W WOD’s   SPORT Partner WOD A. HEAVY Double “Grace” 185/125   B. Double “Fran” 42-30-18 Thrusters Pull Ups   C. 5 Minutes MAX reps Synchronized BFB *5 Minutes Rest […]

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Friday 10.06.17

METHOD & SPORT A. 20 Minutes: Work up to a HEAVY Clean & Push Jerk   METHOD B. 24 Minutes of: Minute 1: 5-10 Strict Pull Ups Minute 2: 30 Seconds of DB Hang Power Cleans Minute 3: 30 Seconds of AB Mat Sit Ups Minute 4: 30 Seconds of DB S2OH Minute 5: 30 […]

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Thursday 10.05.17

METHOD & SPORT A. 5 Sets of: 5-8 Sumo Deadlifts   B. 4 Sets of: 15-20 Wide Stance DB Goblet Squats 15-20 BB RDL’s   METHOD C. 4 Sets of: 3 Minutes of “Cindy” *1 Minute Rest   SPORT C. 4 Sets of: 3 Minutes of “Mary” *1 Minute Rest

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Wednesday 10.04.17

METHOD & SPORT A. Every 4 Minutes for 5 Rounds: 5 Bench Presses (3 Seconds Negative) 10 Push Ups 20 V-Ups   METHOD B. EMOM for 5 Rounds: Minute 1: 30 Seconds Seated Overhead Hold Minute 2: 30 Seconds of DB/BB Push Presses Minute 3: 30 Seconds of Cal Ski/AB   SPORT B. EMOM for […]

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Tuesday 10.03.17

METHOD A. 15 Minutes: Work up to a HEAVY DB Power Snatch per Arm   B. EMOM for 10 Minutes: Odd: 3 DB Power Snatches per Arm Even: 30 Seconds of Burpees   C. E2MOM for 10 Minutes: 5 Strict Chin Ups + 10 Ring Rows   SPORT A. 15 Minutes: Work up to a […]

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Monday 10.02.17

METHOD & SPORT A. 6 Sets of: 3 Pause Front Squats (3 Seconds in the Hole)   B. 4 Sets of: 8-10 Weighted Lateral Lunges per Leg 15-20 Back Extensions   METHOD C. 10 Minute AMRAP: 15 Box Jump Step Downs 12 V-Up/Hanging Knee Raises/T2B 9 A. KB Swings   SPORT C. For Time: 10 […]

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Saturday 09.30.17

METHOD & SPORT Ramil’s DO-nut Drop the Ball Partner WOD – 38 Minutes of: 1 Mile Run (Both Partners) 100 Box Jumps 50 Pull Ups 100 Walking Lunges Calorie Row in Remaining Time *Split up reps as desired & someone MUST always be holding the Med-Ball!

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Friday 09.29.17

METHOD & SPORT A. 25 Minutes: Work up to a MAX Snatch   METHOD B. EMOM for 8 Minutes: Odd: 30 Seconds Hang Power Snatches Even: 30 Seconds Jump Squats   SPORT B. EMOM for 8 Minutes: Odd: 30 Seconds Hang Snatches Even: 30 seconds Jumping Split Lunges   METHOD & SPORT C. 4 Sets […]

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Thursday 09.28.17

METHOD & SPORT A. 6 Sets of: 3-5 Back Squats (3 seconds negative)   B. 4 Sets of: 8-10 DB/KB Step Ups per Leg 12-15 Bulgarian Squats per Leg   C. Tabata Mash Ups: Ski Erg Sorenson Hold

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