CrossFit Mean Streets

Got this from a friend at Oakland County CrossFit back in my home state: Michigan.

If any of this doesn’t make sense you have to come to the gym more.

CrossFit Mean Streets
Downtown Los Angeles

I will name this picture “14:37″

Joe goes hard all the time!

So the WOD of 10-29-09 is:

21 squat cleans
21 ring dips
15 squat cleans
15 ring dips
9 squat cleans
9 ring dips

Weight:
Men: 115lbs
Women: 75lbs

Scale up or down as needed.

CrossFit Mean Streets
Downtown Los Angeles

10-28-09

Everyone needs to bring a journal everyday to record their workouts!

CrossFit Warmup

Hero WOD:

-Daniel

* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
[...]

Awesomeness:

4 Rounds of

10 Deadlifts 275/135 (or use about 75% of your max)
50 Double Unders

Aya’s workout yesterday:

10 medicine ball cleans, then dance for 2 minutes!
Well at least that’s what the workout turned into.

Aya grooving out

CrossFit Mean Streets
Downtown Los Angeles

Warm Up:

Take elevator down to level 7 and walk up to level 10. Then take the elevator down to level one and take up 2-3 minute jog up the stairs to the 11th level.

Three sets of:

15 double unders
10 overhead squats (pvc)
10-15 back extensions

Workout:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten [...]

The kickboxing has gone out the window and new equipment has moved in.  Some of the upgrades include: Concept 2 Rowers, Plyo-boxes, Pullup Station, Gymnastic rings, Olympic Lifting Platform, more olympic bars, crash pad, glute-ham deck, more kettlebells, more jump ropes, Iron Woody bands, more dynamax med balls, and hundreds of pounds of bumper plates. [...]