Crossfit Streets

Archive for December, 2015

Friday Dec 18/15

A) In Teams of 3, For Time:(15 min time cap) 75 Pull-ups 150 Air Squats 275 DU’s 150 Air Squats 75 Pull-ups (one person works at a time) B) 8 min AMRAP In teams of three. Relay 1 Shuttle Run 10 Push-ups

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Thursday Dec 17/15

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Snatch 3 – 3 – 3 – 3 – 3 (pause in catch position for 3 sec) rest 5 min B) 8 min EMOM 3 Power Clean + 3 Burpee (each clean is separated by a burpee)

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Wednesday Dec 16/15

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) 10 min EMOM 1st- S2OH – 30 sec 2nd- L-Sit – 30 sec

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Tuesday Dec 15/15

Warm up: A1)Depth Jump 2 X 10 A2) 1/4 Squat Jumps 2 X 10 B) Conga Line: Jump and Land C) 10 min to build to working weight on Deadlifts D) 15 min AMRAP 3 Deadlifts 15 Bar Facing Burpees

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Why Sports Team May Develop Better Humans

Mon. Dec. 14, 2015 Why Team Sports May Develop Better Humans You have to verbally and physically communicate to win. You stick up for each other when shit hits the fan. You work towards and have a common goal. You keep each other’s efforts honest. You value other people’s efforts. You recognize the tough times […]

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Monday Dec 14/15

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) 3 rounds for time: 1 Rope Climb (3 reps second round, 5 third round) 10 OH Squats

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Friday Dec 11/15

A) 3 rounds for time: 7 – MU 75 – Air Squats rest 15 min (work on Rope Climbs) B) For time: Burpee Broad Jump – length of gym 10 T2B Burpee Broad jump – length of gym 20 T2B Burpee Broad Jump – length of gym 30 T2B

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Thursday Dec 10/15

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Clean x 1 – build for 15 min (pause in catch position for 3 sec) rest 5 min B) Power Snatch x 1 + 5 Box Jumps 12 min EMOM

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