Crossfit Streets

Archive for November, 2015

Tuesday Dec 1/15

Warm up: Jump and Land Conga Line Depth Jump 1/4 Squat Jumps A) 10 min to build to working weight on Deadlfts Ring Dip Practice B)20 – 15 – 10 – 5 Deadlift Box Jump (Step down) Ring Dip  

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Be Grateful

Monday, Nov 9th, 2015 Be forewarned this article uses slightly offensive language. “Enthusiasm comes from being grateful.” – Anonymous I got a hot wife. A sweet job. A great family and a clear head. It wasn’t always as it is now… I work about 70 hours a week at it; every week. Grind. Rise and shine. […]

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Monday Nov 30/15

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) For time: Row 250m 25 OH Squats 25 T2B 25 Burpees

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Friday Nov 27/15

A) 15 min to Build to a heavy Squat Snatch if you fail 3 reps, you are done can’t squat clean? Technique/squat work. B) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2  – 1 OH Squat Burpee Pull-up

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Thursday Nov 26/15

A1) Deadlift 4 X 6 @3111 A2) Ring Dip 4 x 6 @3111 B) Partner WOD 75 T2B (while partner holds a plank) 50 Deadlifts (while partner holds hollow position) 100 Push Press (while partner holds a bar hang) Split work any way, partner must be doing the holds for reps to count C) Back […]

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Wednesday Nov 25/15

A) 12 min Row for M rest 5 B) 12 min AMRAP Bear Crawl x2 25 KB Swings 10 Ring Row rest 5 min C) 12 min 1 Rope Climb 50 DU’s 10 Push ups

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Tuesday Nov 24/15

A1) Back Squat 4 X 6 @ 3111 A2) Pull-up 4 x 6 @ 3111 (20 min) B) 12 min, clock off – Farmers Walk 20 Pole Squats @ 2111 L-sits C) Ham Drops 3 x 5 – 10 Ext Rot 3 X 12

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Monday Nov 23/15

A) 15 min to Build to a heavy Squat Clean if you fail 3 reps, you are done can’t squat clean? Technique/squat work. B) 3 Power Cleans 1 Shuttle Run rest 2 min X 5

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Saturday Nov 21/15

In House Comp Wod 1) For Time: 12 min Cap On min 0,2,4,6,8,10 –  shuttle run 50 Wall Ball 50 KB Swings 50 Burpees Wod 2) 3 rounds For time: 7 min cap 10 Clean and Jerks 1 Rope Climb Wod 3) For time: 5 min cap 750m row 25 OH Squats Wod 4 and […]

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