CrossFit Mean Streets

Pre Workout.
CrossFit Warm up
Roll out legs
Hold self inverted on wall, or walk on hands, or wall runs

For Time:
3 rounds
1 Stair Climb (down & up 10 flights)
15 Slosh Pipe Overhead Squats

Post total time and type of slosh pipe used.

Post Workout:
Rest 5 min Row 500m at any pace.
Roll out feet with tennis ball: 4min

Everyone Check out [...]

11-18-10

Warm up very good:

WOD
21-15-9
Thrusters
Pullups

HSPU

Warm up:
Shoulder Mobility Drills

Workout:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post WOD: Ring work, or Handstand and Handwalking practice

Check out Wall Runs for warm ups or cool down:

This is from Coach Sommer at www.Gymnasticbodies.com:

One of the primary attributes of a good handstand is the ability to completely extend the shoulders while inverted. [...]

Paul and Mathew

Workout:

20 burpees
500m row
20 burpees
500m row
20 burpees
100squats

1-13-10

Helen:

3 rounds for time:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

5 rounds for time,
row 500 meters,
10 handstand pushups,
10 floor wipers @ 135 lbs.

Top Three Finishers:

Top Three from OC Throwdown 2010

WOD for 1-11-10

Stair climb sprints.

10 Rounds for time
Run up the stairs to the 10th level (9 floors)
rest 1 minute (take the elevator down)

Workout:

-Warm up.

-Practice handstands for 20 minutes
use the wall
use a partner
use the paralletes
use a box to support your lower body
walk on hands

-Finish the week off with a Heavy lift of your choice (1-1-1-1-1-1-1) or (3-3-3-3-3)
Any kind of:
cleans
snatches
shoulder presses
squats
deadlift

Have a great weekend!

CrossFit Mean Streets
Downtown LA

CrossFit Mean Streets
Downtown Los Angeles

Workouts for 1-7-10

Max Effort:
1000m Row

and

Burgener Warm up

Isabel:

30 reps for time:

135lbs snatch

Burgener Warm up

CrossFit Mean Streets
Downtown LA

If you are late = One run up the stairs before you do anything!

Warm Up.

Shoulder Mobility Drills

Hip Mobility Drills

3 rounds
-Passthrough overhead squats x 10
-Passthrough lunges

WOD 1-6-10

5 rounds for time of:
150 Jump Rope Singles
20 Med Ball Clean to Wall Shots 20/14 lbs
20 Sit-ups
20 Kettlebell Swings 1.5/1 pood
20 Burpee Box Jumps 30/24″
Rest

Wear weight vest if you would [...]