Crossfit Streets

Archive for June, 2014

Monday June 23/14

A1) 10 Min EMOM Odd – Back Squat  X 5 Even – Pull-ups  X 5 B) L sits 3 X Max hold C) 3 rounds for time: 20 Back Squats (Unbroken, bar starts on the ground) 10 GHD sit ups 2 Rope Climb

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Saturday June 21/14

A) RFE Split Squat 5 X 6 per side B) Elizabeth 21 – 15 – 9 Cleans Ring Dips 30 sec Kb clean/side 30 sec Push Press/Side 30 sec KB squat/side 30 sec Side Plank/side Rest 45 sec….. Rest 1 min….. [blockquote style=”simple”]Starting this Monday @6pm through every Monday to July 14th, 4 week Pose […]

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Saturday June 21/14

A) RFE Split Squat 5 X 6 per side B) Benchmark Wod Ladies WOD 30 sec Kb clean/side 30 sec Push Press/Side 30 sec KB squat/side 30 sec Side Plank/side Rest 45 sec…. Rest 1 min….. [blockquote style=”simple”]Starting Monday @6pm running through every Monday to July 14th, 4 week Pose Running Workshop. See coach drew […]

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Friday June 20/14

A1) Pull-ups 5 X 1- 6 A2) Turkish Get-ups 3 per side B) 4 rounds for time: 12 C2B Pull-ups 20 Walking lunges with 1 KB per hand [blockquote style=”simple”]Reminder, This Sunday’s Yoga will be the last Sunday Yoga until Sept. Thurs night at 8pm will continue. If you feel your recovery isn’t where it […]

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Thursday June 19/14

A) Partner Wod 20 min AMRAP P1 Runs 400m P2 AMRAP 10 Wall Ball 15 KB Swings then switch B)@ 20:00 1 partner works at a time to get to 100 Burpees over Partner 10 min time cap

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Wednesday June 18/14

A) Clean and Jerk 1 – 1 – 1 – 1 – 1 B)3 rounds for time: Row 250m 16 Pistols Squats 8 HSPU C) Rotational Plank 3 x 60 – 90 sec

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Tuesday June 17/14

A) Front Squat 5 X 1 – 6 B) For Time: 21 – 15 – 9 Front Squat Ring Dip Pull-ups C) 3 X 5 – 10 Glute Ham Raises or Partner Hamstring Drops Ladies Wod A1. 15 Ring Rows or KB Bench Row A2. Rotational Plank 1 min B)18 min AMRAP: 7 KB Deadlift […]

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Monday June 16/14

Big Thanks to all the volunteers that helped out with Summer Bash on Saturday. A) Snatch 1 – 1 – 1 – 1 – 1 B) 8 min AMRAP Run 600m 30 Power Snatches AMRAP T2B C)3 X 15 Pullaparts [blockquote style=”simple”]Every Monday  starting on June 23rd through to July14 @6pm, 4 Week Pose Running […]

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Saturday June 14/14

9am class, 10:30am Ladies Program, and 11am Adventure Race Program will be at Ecole Secondaire Sainte-Famille school at Derry Rd and Meadowvale Blvd.  No 10am Class.   Volunteers for Summer bash, please be at Streets at 7:45. Ladies Program Wod Single Arm KB Swings x10 KB High Pull x10 KB Snatch  x5 1 min Walking Lunge […]

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Friday June 13/14

A1) Pull-ups 5 X 1 – 6 A2) Turkish Get Ups 4 X 3 per side B) With a running clock at 0:00 21 Thrusters (Challenging weight) 21 Pullups at 3:00 21 Thruster (Mid weight) 21 Pullups at 6:00 21 Thrusters (Light Weight) 21 Pullups [blockquote style=”simple”]Reminder, Volunteers for Summer Bash please be here for […]

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