Crossfit Streets

Archive for June, 2015

Wednesday July 1/15

Happy Canada Day! Open Gym from 10am – 12pm. Option 🙂 A) 15 min Snatch Balance 2 – 2 – 2 – 2 – 2 B) Partner WOD 15 min AMRAP Row 750m 30 Burpees 5 Rope Climbs

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Tuesday June 30/15

WU Glute Band Program Bear Crawl plus 5 Double KB Squat X 2 A1) Back Squat 5X5 @ 3110 rest 120 B1) RDL 3 X 10 B2) Ham Drops 3 X 5-8 C) 3 rounds for time run 400m 50 Air Squats

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Tuesday June 30/15

Ladies WOD: “Wonder Women” Buy in: 200m Run 3RFT 5 Wall Balls Concrete Front Rack Carry 5 Wall Balls 20Sec L-Sit Buy out: 200m Run

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Monday June 29/15

WU Shoulder Band WU A) Pull-ups 5X5 @3010 rest 2 min B1) Inverted Row 3 x 10 B2) T Raises 3 X 10 C) 21 – 15 – 9 T2B Box Jump D) L-sits 3 x 20 – 40 Sec

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Friday June 26/15

WU) Shoulder Band Routine Wall Walk with Hold X :30 2 Turkish Get ups per side X 2 A) Press 5X5 @3010 B1) Bench Rows 3 X 12 B2) Ext Rot. 3 X 12 C) 9 min AMRAP 10 Push Press 10 T2B 20 Wall Ball’s D) Side Plank 3 X 20 – 60 sec

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Thursday June 25/15

Ladies WOD: “ Super Women” Partner WOD P1 200m Run P2 KBS P2 200m Run P1 KBS P1 200m Run P2 Abmat Sit ups P2 200m Run P1 Abmat Sit ups P1 200m Run P2 Air Squats P2 200m Run P1 Air Squats (20min Cap)

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Thursday June 25/15

WU Glute Band Routine A) Split Squat 5X5 @3010 Rest 2 min B) Single Leg RDL 3 X 10 C)For time: 400m run X 3 Rest = Work D) Hip Thrust 3 X 10

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Wednesday June 24/15

A) 12 min Snatch Balance 2 – 2 – 2 – 2 – 2 B) 12 min Snatch 5 X 1 (Build each set) C) 12 min EMOM Odd – Clean X 3 Even – Jerk X 3

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