Crossfit Streets

Archive for June, 2016

Thursday June 30/16

WU a) Shoulder Routine x 2 b1) OH Carry b2) 10 Ring Rows b3) 5 Squat Jumps WOD S2OH 20 – 15 – 10 – 5 C2B Pullups 5 – 10 – 15 – 20 Post WOD 100 Pullaparts *Closed tomorrow, Happy Canada day. Get out and enjoy the day.

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Wednesday June 29/16

WU Shoulder and Glute routine x 1 Burgener WU x 2 Hollow Hold / T2B technique work WOD 20 min AMRAP 4 Snatch 10 T2B on min 0 – 5 – 10 – 15 Run 400m

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Tuesday June 28/16

WU a) Shoulder Routine x 2 b) 4 rounds b1) Hollow hold x 30 sec b2) Partner Wheel Barrow Walks b3) 10 Long jumps WOD 8 Min AMRAP 1 Rope Climb 3 Wall Walks 6 High Box Jump Post WOD Ext Rot 3 x 15

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Monday June 27/16

WU Glute Routine x 2 3 rds 10 Back Ext 10 Air Squats Side Shuffle Build to a heavy 5 Back Squat WOD 6 rounds for time: 5 Back Squat (Heavy) 200 m Run  

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Saturday June 25/16

Warm up Glute and Shoulder routine x 2 Hollow hold x 45 sec x 3 Plank Jump over relay Team WOD Row 2000m 75 T2B Row 1000m 50 T2B Row 500m 25 T2B Post WOD Hydrate, Stretch, Weekend prep

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Friday June 24/16

Warm up Glute and Shoulder routine 5 min AMRAP – 20 sec Bar Hang – 10 Goblet Squats – 2/2 Turkish Get up WOD 5 min AMRAP *1 Prowler Push (Mid weight, but doable) 5 Front Squat 10 Push ups -Rest 5 min Repeat *anytime the prowler stops moving you do 5 burpees *goal is […]

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Thursday June 23/16

Warm up Run, Row, or Skip for 3 min Clean warm up WOD (20 min Cap) Power Clean 3 – 3 – 3 – 3 – 3 Post WOD Back Ext 3 x 15

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Wednesday June 22/16

Warm up 2 min Skipping 5 min AMRAP -10 Air squats @5221 -5 – 10 ring rows @3111 Side Plank 30/30 x 2 WOD 15 min  AMRAP 20 Wall Balls 15 Pullups 50 DU’s Post WOD 3 x 15 Ext rot LAX where you need it 3 min per side Couch or Glute stretch 3 […]

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Tuesday June 21/16

WU 3 rounds – 5 inchworms with pushups – 10 Halo’s – Bear Crawl WOD 50 KB Swings 25 Ring Dips 40 KB Swings 20 Ring Dips 30 KB Swings 15 Ring Dips 20 KB Swings 10 Ring Dips 10 KB Swings 5 Ring Dips Post WOD 100 Pull-aparts

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Monday June 20/16

Warm up: Plank 2 X 2 min SA Farmers Carry X 200m Track Warm up 600m Jog 400m run WOD: Every 4 min Sprint 200m X 6 0,4,8,12,16,20 Ham Drops 3 x 8

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