Archive for January, 2016

A) Front Squat 5 X 3 B) Front Squat AMRAP at 3 Weights, decreasing weight each set example 185, 135, 95 – rest 5 min between sets (you can stop and breathe as much as you want, but drop or rack the bar and the set is complete) C) Back Ext hold with 15 T […]

A) Teams of Three Relay – 12 min AMRAP 5 Jerks 15 KB Swings rest  6 min B) In Teams of Three Relay – 12 min AMRAP 7 Pauly Logs Squats Row 100 m

Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans, 135/95 20 muscle-ups  

A) Build to a Heavy 3 Thrusters in 12 min B) 1 Rope Climb 30 Sec of Battle Ropes rest 2 min X 5

A) Snatch 8 x 2 rest 90 sec B1) Powell Raise 3 x 15 B2) Back Ext  3 x 15

A) 1-1/4 Pull-up 5 X 3-6 B) 6 min AMRAP 20 KB Swings 60 DU’s rest 5 min X 2 C) L-sits X 3

A) Split Squat 5 X 6 B) 10 min EMOM Odd: 10 Burpees Even: AMRAP Lunges C1) RDL 3 X15 C2) T Raises 3 X 15

Welcome to CrossFit at CrossFit Streets.   Here is what to really expect. (By Coach Dan and Andrew).   A learning curve. It’s new! This stuff may be new to you. That’s ok. Come in often. Practice. Do your best for that day with what you’re doing. Try to practice some things before or after […]

A) Snatch 8 x 2 B) Partner WOD 5 rounds for time: 20 KB Swings 1 Shuttle run P1 Goes then P2

A) Movement Prep B) Pre-Wod C) Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90) 10 Muscle-ups