Crossfit Streets

Archive for November, 2019

Saturday, November 30/19

“Iron Lotus” Teams of 3 For Time (30 Minute Cap): 60/45 Cal Bike 80/60 Cal Row 80 Box Jump Overs (24/20) 80 Front Squats (95/65) 80 Hang Power Snatches (95/65) 80 Front Squats (95/65) 80 Box Jump Overs (24/20) 80/60 Calorie Row 60/45 Cal Bike Trulocal meat. Give it a try!  

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Friday, November 29/19

Build to a Moderate Triple: Tempo ‘No Touch’ Deadlift (Tempo: 5 Second Down) Then, “Steam Roller” For Time: 25/18 Cal Row, L-sit x :20, 2 Deadlifts 25/18 Cal Row, L-sit x :20, 4 Deadlifts 25/18 Cal Row, L-sit x :20, 6 Deadlifts 25/18 Cal Row, L-sit x :20, 8 Deadlifts 25/18 Cal Row, L-sit x […]

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Thursday, November 28/19

“Goat Day” EMOM 24 1 – Strict Pull up x 10 2 – Perfect Push up x 15 3 – Air Squat x 30 4 – Run x 100m (Tailor reps up or down / :45 sec cap at each movement)

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Wednesday, November 27/19

Build to heavy complex: 3 -position power snatch (Hi-Hang, Hang, Floor) Then, “Power Wheels” AMRAP 3: 9/6 Calorie Assault Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 4 Power Snatches (135/95) Farmer Carries looking good.

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Dan’s Den

How to juggle it all. Honestly. Who knows! I have no idea how my parents did it with 4 kids all in sports. A colour coded calendar, insanely busy holidays schedules, both parents working a lot. Question: “What’s for dinner?”. Answer: “food.” You just do it and do your best, give yourself some breaks, never […]

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Monday, November 25/19

Back Squat: 3 x 5. Build or stay. Then, “Taco Bell” AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35) Another Cardio Club program is complete. GREAT work ladies. Look for new and exciting programs coming in 2020!

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Saturday, November 23/19

“Smash Mouth” Run x 200m Cal Bike x 12/10 One Round of “Bergeron Beep Test” * P2 starts run when P1 starts “Bergeron Beep Test” (1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees) Turkey Bacon consumed today courtesy of Greg and his team at TruLocal . THANK YOU

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Friday, November 22/19

“Singled Out” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alt Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Alt Dumbbell Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest

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