Crossfit Streets

Archive for February, 2015

Tuesday Feb 17/15

A) MOB LAX on Lats LAX on Glutes B)  Strength: 30 min. 4 sets. B1) Split Squat 6 – 8 reps/leg B2) Alt KB Press 6 – 8 reps/arm B3) RDL – reg or single leg 6 – 8 reps B4) Bent or Ring Row 6 – 8 reps.  C) For time: Start with 60 […]

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Monday Feb 16/15

Family Day! We are Closed Enjoy the Day with loved ones if you feel the itch spend 20 min mastering the air squat

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Saturday Feb 14/15

20 min AMRAP with a Partner Leapfrog Style Partner Fireman’s Carry Partner Fireman’s Carry 5 pull-ups 10 pushups 15 air squats * Reminder that we’re closed for all classes/programs on Monday, Feb 16th (Family Day). Regular schedule will resume Tuesday!

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Friday Feb 13/15

A) MOB Calf On KB LAX on Scap Post Chain Floss B) Plyo WU C) Open 14.5 21,18,15,12,9,6,3 Thrusters 95/65 Bar Facing Burpee

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Thursday Feb12/15

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 A1) Front Squat A2) HSPU A3) Ham Drops A4) Pull-ups 6 – 8 reps.  C) 500m Row X 3 3 min rest between Reminder, this coming Monday the 16th is Family Day.  […]

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Wednesday Feb 11/15

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 12 min AMRAP Teams of 3 Relay P1 – 30 sec Box Jump Over P2 – 30sec T2B P3 – 30sec KB Swings […]

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Tuesday Feb 10/15

A) MOB LAX on Lats LAX on Glutes B)  Strength: 30 min. 4 sets. B1) Split Squat 6 – 8 reps/leg B2) Alt KB Press 6 – 8 reps/arm B3) RDL – reg or single leg 6 – 8 reps B4) Bent or Ring Row 6 – 8 reps.  C) AMRAP 2 min Max Cal […]

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Monday Feb 9/15

A) Warm up: Anchored T-spine and BURGENER X 2-3. B) Strength: 15 – 20 min: Snatch Pull, (pause at the knee on ascend) + Hang Snatch Pull  C)15 min EMOM 1 Snatch Complex (Snatch, Hang Snatch, OH Squat) 30 DU’s (if a round is not complete, continue into the next min, then rest until following […]

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Friday Feb 6/15

A) Burgener WU B) 10 min Build to a heavy Snatch (not a 1RM) C) 17 minutes AMRAP 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch, 135/75 20 Burpees 30 Snatch, 165/100 10 Burpees AMRAP Snatch 210/120

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