Crossfit Streets

Archive for January, 2015

Saturday Jan 31/15

Warm up: 20 minutes – Windmall 2 X :20,  Hug and Reach X :60/side, Partner Shoulder Opener X :60. – 3 sets of Inch Worm with pause X 10, Hollow Hold X :30 sec, Wall Slide X 10, Blue Block Hip Thrust X 10 (8 min cap) – 1-2-3-4 Fast Feet on cross. AMRAP 15. […]

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Friday Jan 30/15

A) MOB T-Spine 2 min B) Movement practice and set up (10 min) C)Row 200m sprint, rest 90 sec X 2 rest 5 min D)Open Wod 14.4 14 min AMRAP 60 calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

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Thursday Jan 29/15

A) WU Bergener WU B) Snatch 5 X 3 C) 1 Shuttle run starts every round 21- 15 -9 OH Squat (Unbroken) Pull-ups (Unbroken) come off or put the bar down = 1 Shuttle run

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Wednesday Jan 28/15

A)WU Single Leg Flexion 90 sec/side Glute on Pole 90 sec/side Hip Thrust 3 x 15 / Ham Drops 3 X 5 – 8 B) Strength: 20 min Back Squat 5 x 5 C) 15 min Partner AMRAP 5 min at each station, 1 person works at a time, start at any station. Burpee to […]

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Tuesday Jan 27/15

A) Warm Up: Wall Press / Pullaparts / Ext Rot 3 x 10 B) Strength/Skill: 20 Min Clean 5 X 3 Push Press 10 – 8 – 6 – 4 – 2 T- Y’s 10’s C) 3 rounds for time: 2 Rope climbs Handstand walk or wheel walk 20 Box Jump Over

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Monday Jan 26/15

A) Warm up – Calf on KB/Hug and Reach/Single Leg Flexion/Tricep smash X :90/side – Wall Slide/Band walks with partner 3 x 10 B) Skill/Strength. 30 min – Front Squat. 10-8-6-4-2 – C2B Pull ups 4 sets of 10-20 unbroken or Strict Pull ups 4 sets up 5-10 unbroken C) For time: 80 Walking lunges […]

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Saturday Jan 24/15

A) 17 min Partner AMRAP 4 Shuttle Runs (2 each Partner) 20 T2B (10 each Partner) 40 Wall Ball (20 each Partner)

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Friday Jan 23/15

A)Warm up: OH Distraction/ Single leg Flexion 90 sec/side Band Walks / Wall press 3 X 10 B) 3 rounds of: 3 Thrusters 3 Chest to bar Pull-ups C)Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, […]

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Wednesday Jan 21/15

A)WU Single Leg Flexion 90 sec/side Glute on Pole 90 sec/side Hip Thrust 3 x 15 / Ham Drops 3 X 5 – 8 B) Strength: 20 min Back Squat 5 x 5 C) 6 min Partner AMRAP Back Squat (135/95) rest 3 min 6 min AMRAP Burpee over Bar (1 person works at a […]

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