Crossfit Streets

Archive for July, 2015

Saturday Aug 1/15

Sargent “Strange” Slaughter Eight rounds for time of: 600 meter Run 1.5 pood Weighted pull-up, 11 reps 11 Walking lunge steps, carrying 1.5 pood kettlebells 1.5 pood Kettlebell thruster, 11 reps We are closed for the holiday Monday, enjoy your rest day. Ladies Arnie – In partners   (Split as needed) For Time: 21 Turkish  Get-ups  […]

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Friday July 31/15

Shoulder Routine X 1-2 A)(15 min) Press 5 – 5 – 5 – 5 – 5   @20X0 rest 2 min MOB Lats/Glutes B) 20 min AMRAP Teams of 3 P1 -10 Wall Ball 150m Row sprint Then P2, then P3 goes C) Ham Drops 3 X 8

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Thursday July 30/15

A) Footwork 15 min B) Deadlift 2×5 WU 3×5 Work sets @21×1 rest 2 min MOB what is needed in rest C) 16 min Time Cap on the Concrete Block 8 min Time Cap – Partner Band Sprints X 5 each (rest as needed) 8 min AMRAP Tire Flip (you flip the length of the […]

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Wednesday July 29/15

WU Burgener 10 min A)(20 min) Hang Squat Snatch 1 – 1 – 1 – 1 – 1 rest 2-3min MOB in rest B) 6 min EMOM 1 Squat Snatch 5 Burpees C) 6 min Rest Ext Rot. 3 x 15 D) 6 min EMOM 3 MU 5 Burpees

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Tuesday July 28/15

Shoulder Routine x 1-2 A) Pull-ups 3 – 3 – 3 – 3 – 3 @20X0 rest 2 min MOB in rest B) 8 min AMRAP 3 Wall Walks 12 T2B 25 KB Swings C) Accumulate 3 min in L sit D) Powell Raise 3 x 15 Ladies Johanna Hard In Partners complete  10Rds 20sec. […]

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Monday July 27/15

Glute Routine X 1-2 A) Front Squat 3 – 3 – 3 – 3 – 3 @20X0 rest 2- 3 min between MOB B) For time: 3 – 6 – 9 – 12 Squat Cleans 100, 75, 50, 25 DU’s C) Back Ext 3 x 15 or hold

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Sat July 25/15

6 rounds for time: 5 Snatches 1 Round of Cindy Cindy = 5 pullups, 10 push ups, 15 air squats Ladies Danny  – March 21, 2009 Oakland SWAT LODD 20 Amrap – In partners 30 Box jumps 20 Push Press 30 Pull ups

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Friday July 24/15

Shoulder Routine X 1-2 A)(15 min) Press 5 – 5 – 5 – 5 – 5   @20X0 rest 2 min MOB Lats/Glutes B)15 min AMRAP 3 MU 6 Power Cleans 9 Back Squat (Same weight as Cleans) C) Ham Drops 3 X 8

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Thursday July 23/15

A) Footwork 15 min B) Deadlift 2×5 WU 3×5 Work sets @21×1 rest 2 min MOB what is needed in rest C) (16 min) Tabata 4 min of 20 sec on 10 sec off Row Sit ups Run start at any station 2 min rest between stations Ladies Rusila Concrete Relay 20 Hurdle Jumps 15 […]

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Wednesday July 22/15

WU Burgener 10 min A)(20 min) Hang Squat Snatch 3 – 3 – 3 – 3 – 3 rest 2-3min MOB Calves in rest B) 3 Min AMRAP 3 Hang Squat Snatch 20 DU C) 10 min Rest Ext Rot. 3 x 15 D) 3 min AMRAP 7 Burpee over Bar 7 T2B

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