Crossfit Streets

Archive for February, 2015

Saturday Feb 28/15

A) WU Hip Thrust 3 X 10 Pole Squat 3 X 10 5 Min Mobility B) 5 X 5 (15 min) Front Or Back Squat C) 7 min AMRAP 5 Burpee Pull-ups 15 Wall Ball 50 DU’s

Continue Reading

Thursday Feb 26/14

A)MOB (25 min) 2 min / side Lax on – Calfs / Glutes / Quads / Scap / Lats / Chest B) Pick a Pace that is challenging but can be maintained for all 4 sets 500m row rest 2 – 3 min C) 2-3 min / side Glute on Pole Hamstring on Pole Chest […]

Continue Reading

Wednesday Feb 25/14

A)MOB Roller on Lats 90 sec / side Burgener WU (PVC) Roller on Quads/ Glutes 90 sec /side Burgener WU ( Bar) B) 15 min 5 X 1.1.1 Snatch C) 5 rounds for time: (12 min cap) 7 Power Snatch 12 Pull-ups D) Bent-Over/Ring Row X 10 Hip Thrust X 10

Continue Reading

Tuesday Feb 24/15

A) MOB (15 min) Squat Therapy KB on Calf 90 sec/side Post Chain Floss 90 sec/side 1 more MOB 90 sec/side Squat Therapy B) 5 X 5 (20 min) B1) Back or Front Squat B2) Ring Dips C) 3 rounds for time: (10 min Cap) 3 Shuttle Run’s in between each shuttle run = 7 […]

Continue Reading

Monday Feb 23/15

A) 10 min MOB/WU Front Rack Mobility (Band/Bar/etc. 90 sec/side) Clean Recap Single Leg Flexion 90 sec /side B) 15 min 5 X 1.1.1 Cleans C) 15 min AMRAP 3 min Row for M 3 min Rest 3 min AMRAP -15 KB Swings -10 T2B 3 min Rest 3 min Row for M (Goal is […]

Continue Reading

Saturday Feb 21/15

JAKT’R’U5 “Saturday SLAM!” 5 min AMGRAP (As Many Good Reps as Possible) Turkish Get Ups rest 2 min Bring Sally Up Air Squat rest 10 min 21-15-9 (15min cap) Deadlift Box Jump rest 5 min Battle Ropes 20 sec on X 8

Continue Reading

Friday Feb 20/15

The Open starts next week, are you signed up? A)MOB 20 min KB OH Squat Test Overhead Distraction T spine Smash Ant Comp Smash KB on Calf Anything Else? B) 10 min Movement Prep/Set up C)10 min AMRAP 60 Bar Facing Burpees 30 OH Squats 120/90 10 MU

Continue Reading

Thursday Feb 19/15

A) Warm up Hollow Rock 3 X 30 sec Wall Press 3 X 10 Single leg flexion 90 sec/side  B) Skill/Strength. 30 min B1) Front Squat B2) HSPU B3) Ham Drops B4) Pull-ups 6 – 8 reps. C) For time: 8 min Cap 20 C2B Pull-ups 60 Wall Balls 100 DU’s

Continue Reading

Wednesday Feb 18/15

A) Warm up: Post chain floss Squat Jumps Scap retraction 3 x 10. B) Strength: 15 min: Clean Pull, (pause at the knee on ascend) + Hang Clean Pull C) Team Challenge 15 min EMOM Death by Clean and Jerk min 1 = 1 Clean and Jerk min 2 = 2 Clean and Jerk and […]

Continue Reading

When you are ready to talk

Give us a Call
OR

Come and see if We are right for You

Book your Trial