Crossfit Streets

Archive for November, 2019

Wednesday, November 20/19

Build to a heavy single: Pausing OHS Then, “Double Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders What are you thankful for? Reminder yourself of that shit every day.

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Dan’s Den

Merry Christmas Who helps/impacts you the most in your year…..? How do you show that person or those people appreciation? A coffee gift card? A bottle of wine or that persons favorite drink? Tickets to something? A gift card for dinner? Food? Flowers? Something else? Pitch together with other people and get something for that […]

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Tuesday, November 19/19

“Sea Horse” 3 Rounds: 40/30 Calorie Assault Bike (P1) 800 Meter Row 400 Meter Run (P2) 20 Burpees If you want to transform, it starts with food. You knew that….

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Monday, November 18/19

Build to Heavy “Macho Man” Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks Then, “Randy Savage” AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Coach DJ, loving like. Part of life is Monday. Let’s love Monday together!

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Saturday, November 16/19

“4th Down” AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85) ** Partner up! Share a bar, rower, KB. Add you and […]

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Friday, November 15/19

Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean Then, “Power Bar” AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95) DJ after taking her CrossFit Level 2 🙂

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Thursday, November 14/19

“Goat Day” EMOM 20 1 – Double Under x 50 2 – Rope Climb x 1-3 Post-WOD: Accumulate 3 min in L-sit. Mohammed. Away in body, present in spirit , and picture with one of the most fit Ladies in the World.

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Wednesday, November 13/19

Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat Then, “Step Aerobics” 3 Rounds For Time: 30 Plank ups 20/14 Cal Bike 10 Single Dumbbell Box Step-ups (Each Side, 20 total) Dumbbell: 50/35 Box: 24/20 Powell Raise and External Rotations: they will help your shoulder.

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Dan’s Den

Do you read this? If you do, email me at danrogers@crossfitstreets.com with topics you would like to be covered. Thank you Love Coach Dan.

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Tuesday, November 12/19

“Piggy Back” Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Box Jump Overs (24/20) 12/10 Cal Row *Switch After Fully Completed Rounds (6 Each) From the 2019 In-House Comp. Row Sprint!

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