Crossfit Streets

Archive for October, 2017

Wednesday November 01/17

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Be smart/safe about your weights! […]

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Tuesday October 31/17

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” ** 25 min cap with the intent that you still scale accordingly and finish the WOD you set out to do. ** Costumes are welcome for today to celebrate goblins, witches and scary clowns. ** 1 Round of Kelly: […]

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Monday October 30/17

“Power Down” For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into… 15-12-9 200m Run Clean and Jerks (95/65) ** 15 min cap. P2 start on first 15-12-9 when P1 is done there 9 Cal Row…. All sets should be done is 3 or less sets. *** Hands up if you want some more Assault […]

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Saturday October 28/17

A.) “Rock the Boat” AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Sat, Nov 4th at 8am: 5KM Run at Streets. Who is in!!? Sign up sheet at the gym. Sun, Nov 5th YogaVision is offering a class for CrossFit […]

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Friday October 27/17

A.) 10 min: HSPU B.) “Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) The Boy Band is back together…Brad asked Marwan to be his Best Man at Brad and Tara’s upcoming wedding!

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Thursday October 26/17

A.) 10 min: Cycle through NFT of 5 Perfect reps of: Slow Single Leg RDL per leg, Slow Pole/Wall Squat, Slow Ring Row. B.) “Ball Hogs” AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row P1 does the 3’s, then P2 does the 3’s, then P1 does 6 […]

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Wednesday October 25/17

A.) 12 min: Pistols and Holds (Bar, Ring, HS) B.) Squat Clean Build to Heavy Single followed by… C.) “Four Wheeler” 2 Rounds: 400 Meter Run 21/15 Calorie Row 12 Squat Cleans (115/80) Brother and Sister,Seth and Eliorah, competing together at Youth FitFest.

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Tuesday October 24/17

A.) 15 min: Practice C2B/Jumping C2B,  Pull up/Jumping Pull up, Toes to bar. Pick one thing in the movement you want to improve and stay focused on that until it’s better. B.) “Lead Foot” AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 […]

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Monday October 23/17

A.) Planks: Side plank, Front plank (elbow or hands), Bird dog (hands/feet or elbow/knee), Top of ring push up. B.) Power Snatch Build to Heavy Single followed by… C.) “Isabel” 30 Power Snatches (135/95) Steve Silas worked out all summer at Streets and is now playing professional hockey in France! Steve graduated from the CIS […]

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Saturday October 21/17

“100 Proof” Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups (Sub, if needed, is less C2B pull ups or do pull ups) 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row If time after, grab a buddy and do 3-4 sets up […]

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