Crossfit Streets

Archive for October, 2017

Friday October 20/17

A.) 10 min: practice Air Squats (Wall squat therapy, pole squat, slow/tempo, better form and consistency) B.) “Double or Nothing” 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) Reminder: Saturday, Nov 4th at 8am -> 5KM Run at Streets. Arrive at 7:30am and we’ll warm up together then run the run. […]

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Thursday October 19/17

A.) 10 min: practice / review rope climb B.) “Knotted Up” AMRAP 15: 200 Meter Run 2 Rope Climbs (sub is 2 strict chin up and hold + :05 sec L-sit x 1 = 1 rope climb) The After School Athlete and ASA graduates after they participated in the Youth FitFest at Milton District High […]

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Wednesday October 18/17

A.) 10 min: Pistols practice (step up, off a box, on a box, band etc. Do more reps on your weak leg) B.) “Freedom Sauce” AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row […]

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Tuesday October 17/17

A.) 10 min: Hollow Hold, Superman, Hollow to superman, Bird dog, Dead bug…. B.) Deadlift (15 min) Build to Heavy Set of 5 followed by… C.) “Flat Tire” EMOM 12 1st – 10 Deadlifts (225/155) 2nd – L-sit x :20 3rd – Shuttle Run x 3-5 Dan’s Den: Leadership. Look at Dave O’neil after his […]

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Monday October 16/17

A.) E2MOM x 10 min (5 sets): HSUP x 3-6 reps B.) “Fight Gone Bad” 3 Rounds 1:00 at each station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest P1 does the entire workout while P2 counts for them, then P2 does the entire workout while […]

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Saturday October 14/17

A.) 10 min: Review push up/air squat habits… B.) “Warpath” For Time: 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) 1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should […]

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Friday October 13/17

A.) Pull up negatives 4 x 4-6 @ 0, 4, 8, 12 B.) “Friend Zone” Teams of 2 AMRAP 20 12 x Alternating Step ups (can be weighted) 10/8 x Calorie Row 5 x Ring Row (feet elevated?) Partners complete full rounds before switching It’s Friday the 13th ohhhhh…. scary. We’ll be doing a Halloween […]

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Thursday October 12/17

A.) 10 min: Handstand Push up practice B.) Back Squat 3 x 5 C.) “Turn and Burn” 2 Rounds 400 Meter Run 30 Thrusters (65/45) * 10 min cap Tight from sitting at a desk all day? Want to be more like Devin? Try these once in a while. Sorry for the terrible acting… We […]

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Wednesday October 11/17

A.) 10 min: Pistols practice B.) “Dumb Down” AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35) The 5KM run is Back! Saturday, Nov 4th at 8am. Meet at Streets for 7:30am to get warmed up and ready to rock. Lead by Coach Dan. It’s going to […]

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Tuesday October 10/17

A.) 10 min: Ring Dip and Chin-over-bar hold practice B.) “Handbag” 80/60 Calorie Row 100 Double Unders 800 Meter Sandbag Run (50/35) 100 Double Unders 80/60 Calorie Row P1 start at 0:00, P2 start at 7:00. Sick of rowing? There are ways YOU can help to generate funds for Streets to buy 5 new Assault […]

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