Crossfit Streets

Archive for September, 2016

Saturday Oct 1/16

WU Burgener WU x 2 Partner WOD “Pump and Catch” 12 min AMRAP Leapfrog 3 Strict Pullups 10 Box Jumps 3 Snatch

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Friday Sept 30/16

WU Shoulder routine x 2 Track Warm up WOD “Round and round we go”” Run 200m 2 MU or 10 Pullups Run 200m 4 MU or 10 Dips Run 200m 6 MU  or 10 Pullups and 10 Dips Run 200m 4 MU or 10 Pullups Run 200m 2 MU  or 10 Dips Run 200m

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Thursday Sept 29/16

WU 2 min skipping (DU practice) Clean Review WOD “Double Power” 10 min AMRAP 7 Power Clean 30 DU 50 Air Squats

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Wednesday Sept 28/16

WU 6 min AMRAP 5 Inch Worm 20 Pullaparts 10 Glute Bridges WOD “Swollen Bells” 4 min AMRAP 3 Wall Walk 20 KB Swings 4 min Rest 4 min AMRAP 7 T2B 20 Push Press 4 min Rest 4 min AMRAP 3 Wall Walks 20 KB Swings

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Monday Sept 26/16

WU Jog 400m Glute routine x 2 Plank x 60 x 3 WOD “Keep up” @ min 0 -Row 500m @ min 4 – Prowler x 2 @ min 8 – Row 500m @ min 12 –  Prowler x 2 @ min 16 – Row 500m

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Saturday Sept 24/16

WU Jog 200m Track Warm Up Wall Ball Review Happy Birthday Coach Shantel! WOD “Power Bar” For Time: Run 200m 30 Wall Balls Run 400m 30 Wall Balls Run 600m 30 Wall Balls Run 400m 30 Wall Balls Run 200m

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Friday Sept 23/16

WU Clean Review 3 min -60 skips -10 ring rows WOD 10 min AMRAP 5 Cleans 20 DU’s 10 Pullups 20 DU’s ** Reminder that this Saturday, Sept 24th is Family WOD from 11am – 12pm. If the kids are new to Streets please come 15-20 minutes early to get waivers sorted out. Parents must […]

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Thursday Sept 22/16

WU Burgener WU Hollow Rocks x 20 Ring holds x 30 sec x 2 WOD For Time: 15 Power Snatch 15 Ring Dips 10 Power Snatch 15 Ring Dips 5 Power Snatch 15 Ring Dips ** Reminder that this Saturday, Sept 24th is Family WOD from 11am – 12pm. If the kids are new to […]

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Wednesday Sept 21/16

WU Track Warm up Movement Review WOD 4 rounds of: 60 sec AMRAP – Rope Climb 30 sec transition 60 sec AMRAP – Box Jumps 30 sec transition 60 sec AMRAP – Prowler Push 30 sec transition 60 sec – rest 30 sec transition (24 min Total)

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