Crossfit Streets

Posts Tagged ‘bike’

Tuesday, December 31/19

“Times up” Team of 3 AMRAP 31 – 31 x Wall Ball – 31 x Box Jump – 31 x Cal Row – 31 x Strict Pull up – 31 x Burpee – 31 x Cal Bike 1.) Happy New Years! 2.) This is the last WOD post to the website (our website is alive […]

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Saturday, December 28/19

“Perfect Bar” Teams of 3 For Time (30 Minute Cap): 120 Deadlifts (155/105) 600 Meter Row 90 Hang Power Cleans (155/105) 600 Meter Row 60 Push Jerks (155/105) 600 Meter Row 150/105 Calorie Assault Bike 60 Push Jerks (135/95) 600 Meter Row 90 Hang Power Cleans (135/95) 600 Meter Row 120 Deadlifts (135/95) 600 Meter […]

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Tuesday, December 24/19

“12 Days of CrossFit” For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Front Rack Reverse Lunges (use one KB or DB with two hands) 9 Kettlebell Swings (53/35) 10 Plank ups 11 Wallballs (20/14) 12 […]

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Saturday, December 21/19

“Mile High” For Time: 100/70 Cal Bike 75 Power Snatches (75/55) 1000m Row 10 Rope Climbs 100/70 Cal Bike OR 1000m Row. 75 Lateral Barbell Burpees (30 min cap) Coach Chris talking with the 12pm Thursday class. Likely talking about triceps….  

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Thursday, December 19/19

“Eighth Grade” EMOM 24 1 – :40 x Kettlebell Box Step up w one KB (53/35 to 24/20) 2 – :40 x Cal Bike 3 – :40 x Kettlebell Swing (53/35) 4 – :40 x Cal Row Sometimes you just have to lay down post intervals.

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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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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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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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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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