Crossfit Streets

Archive for March, 2014

Wednesday March 19/14

8 min Tabata (20 sec on 10 sec off) First 20 sec on Clean @ 135/95 Second 20 sec on Jerks @ 135/95 Third 20 sec on Clean @135/95 and so on

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Tuesday Mar 18/14

For time: 100 DU – 10 MU 80 DU – 8 MU 60 DU – 6 MU 40 DU – 4 MU 20 DU – 2 MU *take note of your 100 DU time for the March challenge* Hey Guys, as we posted last week we are going to be introducing a goal setting seminar.  […]

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Monday Mar 17/14

A) Build to a Heavy 5 Front Squats in 10 min B) 20 Min EMOM Odd Min 5 Front Squats Even Min 15 – 20 KB swings @1.5/1pood * Happy Birthday Adam Geraldes on March 16th.  Often seen wearing high socks and swearing like a trucker. Let’s show him some love today. * Happy Birthday […]

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Saturday Mar 15/14

Open Wod 14.3 Complete as many reps as possible in 8 minutes of: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 […]

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Friday Mar 14/14

A)15 min AMRAP 30 DU’s 20 DB Thrusters 40/25lbs 10 Pullups B)Work on weakness/mobility for 14.3 Happy B-Day Connor, if you come late Everyone will join in on your B-Day Burpees. Need a new pair of shoes?  Are you size 9.5?  Top score on 14.3 this Saturday wins a free pair of Reebok’s.

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Thursday Mar 13/14

A)KB Snatch/Clean Practice (bring wrist guards if you have them) B)3 rounds for reps of 1 min on KB Swings 1.5pood/1pood 1 min on Box jumps 24″/20″ rest 60 sec C) 20 min Mobility Hey guys, a couple of cool things coming up in April I wanted to let you know about. 1)  First Saturday […]

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Wednesday Mar 12/14

A)Handstand Practice B)2 rounds of 5 min AMRAP 10 Deadlift @225/155 10 HSPU rest 5 min   ATTN: all classes are cancelled for tonight due to bad weather. Drive safe and see you tomorrow. (Dan, 2:45pm March 12th)

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Tuesday Mar 11/14

A) 3 – 5 Muscle up 10 min EMOM B)3 rounds for time of: 15-foot rope climb, 5 ascents 25 ring dips 100 squats

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Monday Mar 10/14

A) 10 min EMOM Squat Clean and Jerk B)For Reps and Calories 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing for cal 4 minutes of burpees * Reminder to do submit your Sectionals/Open WOD before 7:30pm tonight. We have to confirm it before 8pm so please make it easy on us. […]

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Saturday Mar 8/14

Open Wod 14.2 From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups etc.

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