Crossfit Streets

Posts Tagged ‘kbs’

Monday May 08/17

“Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run FREE: Workshop with Dr. Dwayne on “Shoulder Health” -> Overhead, Front Rack position. Wednesday, May 10th at 7pm. Sign up in Front Desk!! #education. #longtermshoulderhealth.

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Wednesday May 03/17

“Make It Rain” 21 – 15 – 9 Lunge jumps per leg Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run P1 starts Lunges at 0:00, P2 starts Lunges at 5:00 Scale to 15-12-6 if needed. No cap! Finish it […]

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Saturday Apr 29/17

“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) Do 800m – 400m – 200m run IF NEEDED

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Monday Apr 24/17

“Marathon Monday” 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run :26 Sec L-sit 400m Run 26 Deadlifts (75/55#) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″) 40 min cap. Scale to a 200m run instead of 400m IF NEEDED.

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Thursday Apr 13/17

“Throw Back Thursday” AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint * Partners complete full rounds, then switch. If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest […]

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Friday Mar 31/17

“Lobster Quad” AMRAP 5 ON/ 5 OFF/ 5 ON Rope Climb x 1 KBS x 10 Front Rack Reverse Lunge x 15 (95/65)

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Tuesday Mar 21/17

“Bell Hop” For Time: 25 Kettlebell Swings (70/53#) 50 Second Hollow Hold 100 Double-unders 20 Kettlebell Swings (70/53#) 40Second Hollow Hold 80 Double-unders 15 Kettlebell Swings (70/53#) 30 Second Hollow Hold 60 Double-unders 10 Kettlebell Swings (70/53#) 20 Second Hollow Hold 40 Double-unders 5 Kettlebell Swings (70/53#) 10 Second Hollow Hold 20 Double-unders

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