Crossfit Streets

Posts Tagged ‘kbs’

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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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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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 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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Monday, October 28/19

“4 Volt” AMRAP 11: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 T2B 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) 4 T2B …. Increase KBS and Box Jump by 2 Reps and keep T2B at 4 reps until the finish. 5km Run people!!!

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Wednesday, October 16/19

“Bam Bam” Teams of 3 AMRAP 25: 10/7 Cal Bike 10 KBS (32/20 kg) 10 Shuttle Runs, there and back = 2 (10 Meters) P1 does 10/7 Cal Bike, then P2 does the same, then P3 does the same. Follow this for the whole workout…

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Friday, October 4/19

“BFF” Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 20 D-Ball Ground to Shoulder (50-100lbs) Some accessory work (Powell Raise) and Coach Chris doing his thing with an evening class.

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Wednesday, September 25/19

“Workaholic” 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into… 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65) Coach DT after completing the Tough Mudder

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