Crossfit Streets

Archive for August, 2014

Saturday Aug 30/14

Barbara 5 rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats (rest 3 min between rounds) [blockquote style=”simple”]A few reminders, we are closed for the holiday Monday. Have a great long weekend and see you on Tues.  Next Saturday is our 5km run at 9am, 10 am first Comp Class. To all our […]

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Saturday Aug 30/14

Ladies WOD A1: Windmills A2: KB Swing/highpull/snatch Min 1: KB squats Min 2: Rope climbs/pulls Min 3: Burpee Min4: KB snatch Min 5: Rest x4

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Friday Aug 29/14

A) 10 min EMOM Odd) Strict HSPU 5 – 8 or Wall walks 1 – 3 Even) Chin ups 5 – 8 B) “DANE” For time: 600m run 30 T2B 40 Front Squats 30 T2B 600m run [blockquote style=”simple”]Big thanks to Dane for a great summer. Have a great year at school and we will […]

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Thursday Aug 28/14

A) 12 min EMOM 1st) DU practice 45 sec (if you have singles, work on Doubles) 2nd) L-Sits 20 – 45 sec 3rd) Kipping 20 – 45 sec B) 3 rounds for time: ( 10 min time cap) 1 rope climb 15 Box Jumps 1 shuttle run C) Battle rope fun (coaches call)

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What if it’s not for me?

What if it’s not for me? This might be a questions that CrossFit (CF) followers don’t like to think about or answer, but it is a legitimate question. You may have found your Fitness calling with CF, maybe it is what you have been wanting, missing, or looking for, for some time now.  You want […]

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Wednesday Aug 27/14

A) 15 min to work on or build to a heavy Snatch Complex (Snatch deadlift, Hang Snatch, OH squat, Snatch Balance) B) 10 min B1) Single leg deadlift 3 X 10 B2) Scap Retraction 3 X 10 C) 5 min AMRAP 5 Squat Snatch 10 GHD Sit ups

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Tuesday Aug 26/14

A) 10 Min EMOM Odd) Front Squat 5 – 8 reps Even) Strict Ring Dips 5 – 8 Reps B) 5 rounds for time: 10 Burpees AFAP 1 prowler push rest as needed up to 3 min

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Tuesday Aug 26/14

Ladies WOD Front rack squats Single leg RDL AMRAP 20 Min: 10 Pullups (Banded or Ring rows) 12 Leg raises 15 Box Jumps 20 KB swings

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Monday Aug 25/14

A) 15 min to work on or build to a heavy Clean Complex (Deadlift, Power Clean, 2 Split Jerks, 1 per leg) B)10 min B1) Back Ext. 3 X 10 B2) T – Y Raises 3 X 10’s C) For time: 1000m row 100 Push press (light) 10 MU

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