Crossfit Streets

Posts Tagged ‘kbs’

Thursday December 14/17

“Switch Gears” 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Cal Row L-sit 10m Shuttle Sprints Do KBS  for :20, then Cal Row for :20, then L-sit for :20, then 10m shuttle sprint for :20, then KBS for :20 etc until 8 rounds are complete. 16 min WOD. Want a better squat […]

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Friday December 08/17

A.) Friday Game: Book Roll. 5 min. Drop a book, do 2 inch worms.  “Free Bird” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7 Calorie Row 7 Burpees Teammates complete full rounds, then switch. Committed Club: November, pretty freaking cool guys. Audrey – 23 Greg – 21 Janie – 20 Manu – 20 […]

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Thursday November 23/17

“Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run … Climbing by 3’s until cap. “What’s for dinner?”. Do you hear that question every.single.day? Trulocal’s “did you […]

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Tuesday October 31/17

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” ** 25 min cap with the intent that you still scale accordingly and finish the WOD you set out to do. ** Costumes are welcome for today to celebrate goblins, witches and scary clowns. ** 1 Round of Kelly: […]

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Thursday October 26/17

A.) 10 min: Cycle through NFT of 5 Perfect reps of: Slow Single Leg RDL per leg, Slow Pole/Wall Squat, Slow Ring Row. B.) “Ball Hogs” AMRAP 15: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row P1 does the 3’s, then P2 does the 3’s, then P1 does 6 […]

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Thursday October 05/17

A.) 10 min: Muscle up practice Work transitions Work Ring Dip Work Chest to Bar pull ups Work kipping Work Full reps. B.) “Team Nate” AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Athletes will complete a full round before switching Committed Club: September A reminder to make sure you have all […]

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Tuesday June 27/17

“Down Swinging” For Time: 50/40 Cal Row 800m Run 30 KB Swings (53/35) 20 Bar-Facing Burpees ** We are doing this once, with intensity. See how well you can manage technique and intensity. This Friday at 7pm we’re heading to Union Social off Financial Drive to have dinner/drinks and watch the Jays game. It’s a […]

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Thursday June 08/17

“Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Hip Extensions or Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees 50 Double-unders

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Friday June 02/17

“Send It” 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees

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Wednesday May 24/17

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups Sneak Peak…Couples Throwdown: WOD 3 (12 min cap) 21 KB Wall Ball each Sled push x 3 each (45/25) 15 KB Wall Ball each Sled Push x 2 each 9 KB Wall Ball each Sled Push x 1 each

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