Crossfit Streets

Archive for September, 2015

Saturday Sept 19/15

Warm Up A) 10 Min EMOM 3 Push Jerks B) 3 Push Jerks Shuttle Run rest 2 min x 6 Ladies “Beast” 25 Walking Lunges 20 Ring Rows 50 Box Jumps 20 DU’s 25 Ring Dips 20 T2B 30 KB Swings 30 Sit ups 20 DB Front Squat 25 Back Ext. 30 Wall Balls 3 […]

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Friday Sept 18/15

Warm up Burgener Warm up A) Snatch Complex Snatch/Hang Snatch/Snatch Balance 20 min – build or stay, don’t fail reps, B)For time: OH Squats 30 – 20 – 10 Pull-ups (Strict) 10 – 10 – 10

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Thursday Sept 17/15

Warm up Shoulder Routine A) Ring Dip 5 X 5 B) 20 – 15 – 10 – 5 Wall Ball Ring Dip Prowler Sprint after each round Ladies ?Surprise?

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Wednesday Sept 16/15

Tomorrow (Thurs Sept 17) – no 7pm Class, Ladies night at the gym at 7pm. Guys night Ball Hockey at 7pm Warm up Row for 5 min (Steady pace with good technique) Clean Warm up 12 min EMOM Odd – 30 DU’s Even – 5 Cleans – rest 8 min 12 min EMOM Odd – […]

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Tuesday Sept 15/15

Warm up Bear Crawl X 2 Turkish Get up 2 X 5 Shoulder routine X 1 A) Bench Press 5 X 5 @ 70% of 1RM (15 min) B) 3 min AMRAP 1 min MAX MU 2 min MAX m Run rest 3min X 2 (9 min total) No MU = first round Pull-ups second […]

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Monday Sept 14/15

Warm up Ladder – Hollow hold – Banded Glute Warm up Ladder – L-sit – Hip Thrust Ladder – MB Toss – Single leg RDL A) Back Squat 5 X 5 @ 70% of 1RM (20 min) B) Max Cal in 30 sec rest 2 min X 4

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Saturday Sept 12/15

A) Burgener WU B)”Karsabel?” 3 rds for time: 50 Wall Ball 10 Snatches Ladies “Air Force” 20 Thrusters 20 Sumo Deadlifts 20 Push Jerk 20 Overhead Squats 20 OH Squats 20 Front Squats

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Friday Sept 11/15

A) Shoulder Routine X 1 – 2 B) Chin up 1 – 1 – 1 – 1 – 1 C) 12 min AMRAP 30 DU or Attempts 7 Burpee Pullup T2B  (1 Burpee, 1 Pull-up, 1 T2B) Front Rack Walk D1) Inverted Row 3 x 10 – 15 D2) Powell Raise 3 x 10 – […]

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Thursday Sept 10/15

A) Footwork B) Deadlift 2 X 5 Warm up, 3 X 5 Working sets C) 4 rounds for time: Run 200m 10 Ring Dips 20 KB Swings Ladies “Skylar Diggins” Row 250m 15 Wall Balls X 3 rest 5 min Row 25om 15 T2B X 3 rest 5 min Row 250m 15 Ring Dips X […]

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Wednesday Sept 9/15

A) Shoulder and Glute X 1 B) Split Jerk 1 – 1 – 1 – 1 – 1 C) 30 sec AMRAP – Clean and Jerk rest 2 min x5 (choose appropriate weight that you can cycle with good clean and jerk technique) ***If uncomfortable with Touch and Go cleans – 12 min, every 30 […]

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