Crossfit Streets

Archive for July, 2015

Tuesday July 21/15

Shoulder Routine x 1-2 A) Pull-ups 5 – 5 – 5 – 5 – 5 @20X0 rest 2 min MOB in rest B) Teams of 3 4 rounds P1 does 1 Rope Climb 5 Box Jumps (try a higher box than usual) 7 Push Press Then P2, then P3 goes C) Accumulate 3 min in […]

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Monday July 20/15

Glute Routine X 1-2 A) Front Squat 5 – 5 – 5 – 5 – 5 @20X0 rest 2- 3 min between MOB for overhead in rest B) 10 min AMRAP 7  Thruster Run 200m C) Back Ext 3 x 15 or hold

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Saturday July 18/15

Happy Birthday to Tarah! Part Owner of Streets and beautiful wife to Coach Dan. A.) Partner Shoulder, Single Leg Flexion, Glute X 1, Shoulder X 1, WOD prep/review. B.) “Queen” AMRAP 15 5 X Hang Power Clean and Jerk 10 X Strict Ring Dips 15 X Cal Row C.) Ext Rot 3 x 15 & […]

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Friday July 17/15

 WU Glute Band Routine A) Split Squat 5X5 @3010 Rest 2 min B) Single Leg RDL 3 X 10 C) 4 rounds 5 Tire Flips Prowler Sprint X 2 Rest 2 min D) Hip Thrust 3 X 10

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Thursday July 16/15

WU) Shoulder Band Routine Wall Walk with Hold X :30 2 Turkish Get ups per side X 2 A) Press 5X5 @3010 B1) Bench Rows 3 X 12 B2) Ext Rot. 3 X 12 C) For time: 500m Row 50 Pushups 5 Rope Climbs D) Side Plank 3 X 20 – 60 sec Lo Hon […]

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Wednesday July 15/14

A) 12 min Snatch Balance 2 – 2 – 2 – 2 – 2 B) Squat Snatch 3 X 1 rest 2 min C) 8 min AMRAP Partner Clean and Jerk P1 does 3 reps, P2 does 3 reps

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Tuesday July 14/15

WU Glute Band Program Bear Crawl plus 5 Double KB Squat X 2 A1) Back Squat 5X5 @ 3110 rest 120 B1) RDL 3 X 10 B2) Ham Drops 3 X 5-8 C) 3 rounds for time: 30 Air Squats 20 KB Swings 10 Burpee to Target Start and End with a 400m run Ladies […]

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Monday July 13/15

WU Shoulder Band WU A) Pull-ups 5X5 @3010 rest 2 min B1) Inverted Row 3 x 10 B2) T Raises 3 X 10 C)AMRAP 10 Partner Leapfrog 3 Wall walks 10 Pull-ups 30 DU’s D) L-sits 3 x 20 – 40 Sec

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Saturday July 11/15

“Holbrook” 10 rounds, each for time: 5 thrusters 115lbs 10 Pull-ups 100m Sprint rest 1 min Ladies Small  – February 12, 2009 Age: 29 Assigned to 1st Battalion 3rd special forces group (Airborne) 3 RFT – In Partners 1000m row 50 Burpees 50 Box jumps 800m run *Split the work as needed

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Friday July 10/15

WU) Shoulder Band Routine Wall Walk with Hold X :30 2 Turkish Get ups per side X 2 A) Press 5X5 @3010 B1) Bench Rows 3 X 12 B2) Ext Rot. 3 X 12 C) 4 rounds for time: 5 Wall Walk 10 T2B 20 Box Jumps D) Side Plank 3 X 20 – 60 […]

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