Crossfit Streets

Archive for May, 2015

Tuesday May 26/15

Ladies WU: Windmills 20sec/Side 60sec Hip Flexion/side 60sec Lat Stretch w/band/side 10 Wall slides x 3 10mins Skill: Hand Stand  work (wall walks, holds, pu’s)  10mins Review: OH Lung review 5mins WOD: 15AMRAP 6 Pull-ups 8 KBS 12 OH Lunges 200m Run CD: 10 x 3 Pull aparts & mobility

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Saturday May 23/15

Ladies Program WU: Windmills 20sec/Side 60sec Lax Lat/Side 5 Squat therapy x 3 10 Wall slides x 3 10mins WOD: 5Rds 3min rest (40min Cap) “Barbara” 20 Pull-ups 30 Push – ups 40 Sit-ups 50 Air Squats **Scale options for pull –ups & push-ups Less reps, movement options 10 pull ups 15 push ups Cool […]

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Saturday May 23/15

A) WU/MOB B) “Barbara” 20 Pull-ups 30 Pushups 40 Situps 50 Air Squats rest 3 min X 5 40 min Cap (scale appropriately)

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Friday May 22/15

A)10 Min EMOM 3 Front Squats 10 Burpees B) 15 min AMRAP KB Carry 10 S2OH (BB) 16 Box Jumps (Step Down)

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Thursday May 21/15

Due to  the holiday Monday, Testing will be going until Wednesday June 3 A) MOB T Spine MOB B) 10 Min Power Snatch X 2 10 Min Power Clean And Jerk X 2 C) In Groups of 3 P1 Row 150m on Min 1 P2 Row 150m on Min 2 P3 Row 150m on Min […]

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Tuesday May 19/15

Ladies Program WU: Windmills 20sec/Side 60sec Calf/side Band Walks 3 x 10 Pull aparts 3 x 10 Wall slides 3 x 10 Skill: Rope Climbs Review: Rowing WOD:  3rds for time (18min Cap) 500m Row – Start 5 Wall Walks 10 Box Jumps 30m Farm Carry 500m Row – Finish CD: Ext. Rotations  & mobility

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Tuesday May 19/15

A) MOB/WU Post Chain Floss Partner Shoulder B)15 min Handstand Practice C)6 min Cap 21- 15 – 9 T2B Wall Ball D1) Incline DB Rows 3 X D2) Ham Drops 3 X 5 – 8

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Sat May 16/15

Ladies Program WU: Windmills 20sec/Side 60sec Hip Flexion/side 60sec Lat Stretch w/band/side 10 Wall Slides 10mins Skill: Hand Stand  work (wall walks, holds, pu’s)  10mins WOD: For Time (12 Cap) ANNIE 50-40-30-20-10 Double Unders & Sit Ups CD: Back Ext.3 x 10 &  mobility

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Sat May 16/15

Reminder Monday is a holiday, Enjoy the rest day. WU/MOB Helen 3 rounds 400m run 21 KB Swings 12 Pull-ups

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Friday May 15/15

A) WU/ MOB Row 3 min Post Chain Floss KB on Calf B) 12 min EMOM Odd 30 sec Burpees Even 30 sec T2B C) For Time: 15 – 12 – 9 Thrusters Box Jumps

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