Crossfit Streets

Saturday, December 14/19

“Partner Powder Keg” AMRAP 5: 42/30 Cal Bike 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 28/20 Cal Bike 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 14/10 Cal Bike 3 Rounds of Cindy Max Clean and Jerks (185/135) Partner up, add your […]

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Friday, December 13/19

“Stairmaster” 30-20-10: Row Calories (Bike = Equal Cal) Alternating SA Dumbbell Box Step-ups (50/35) Directly Into… 10-20-30: Alternating Dumbbell Snatches (50/35) Wallballs (20/14) P1 start at Row. P2 Start at DB Snatch 🙂 Coach DT and his green duster! Merry Christmas.

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Thursday, December 12/19

“Single Slam” EMOM 24 1 – Standing Paloff x :45 (right arm towards post) 2 – Kneeling SA DB Strict Press x :45 (Left arm, left leg back) 3 – Standing Paloff x :45 (left arm towards post)) 4 – Kneeling SA DB Strict Press x :45 (Right arm, right leg back) 5 – SA […]

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Wednesday, December 11/19

Front Squat: Build to a Heavy Triple. Then, “Geico” AMRAP 15: 60 Double Unders 30/21 Calorie Assault Bike 15 Front Squats (155/105) Mobility isn’t always pleasant but it helps and you likely need it 🙂

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Dan’s Den

So you think you’ve reached a plateau….? Things to consider that you might not have. You might just need to re-frame how you assess yourself within the gym setting. Get an outside perspective (not just in passing or a quick brief comment post-WOD, a real and honest assessment from your coach… take that feedback, take […]

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Tuesday, December 10/19

“Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups Two guys with great hair and matching sweaters.

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Monday, December 9/19

Overhead Squat: Build to a Heavy Single. Then, “Power Move” AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20) 2019 Streets Social. Thank you for coming!

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Saturday, December 7/19

“Hot & Heavy” Teams of 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 Marwan meets Messier. Un-real.

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Friday, December 6/19

“Outside the Box” Teams of 2, AMRAP 30: 150/100 Meter Row, 1 Burpee Box Jump 150/100 Meter Row, 2 Burpee Box Jumps 150/100 Meter Row, 3 Burpee Box Jumps Box Height: (24/20) The hardest hours are the 23 hours away from the gym… The easiest hour is the hour you are at the gym 🙂 […]

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