CrossFit Mean Streets

There will be class today, and Ronnie will be coaching

WOD:

6 Rounds

Use 70-80% of 1RM

-DO 8 reps of Front Squat
-Immediately into Run 400m (should be done as fast as possible, around 90% of max pace)
-Rest Exactly 1min 30sec

Score will be total weight and total time

CrossFit Mean Streets
Downtown LA

NLI Qualifier WODS, all 4 in one sitting from ronnie teasdale on Vimeo.

WOD:

Warm up:

3 rounds:

Run 400m
Row 400m

WOD:

Work up to heavy squat snatch, then do:

5 rounds:

3 squat snatch
6 overhead squats
9 chest to bar pullups

You pick weight

CrossFit Mean Streets
Downtown LA

Run 400m
10 muscle ups
Run 400m
20 handstand pushups
Run 400m
30 pistols
Run 400m
40 clapping pushups
Run 400m
50 pullups
Run 400m
60 supermans
Run 400m
70 burpees
Run 400m
80 situps (no abmat or anchor, hands onto floor and then up to toes, keep feet on ground)
Run 400m
90 box jumps (24/20)
Run 400m
100 air squats

You and your partner can work at the same time, but may only [...]

WOD:

Press

Find 1RM

OR

Push/Split Jerk

Find 1rm

Then

Elizabeth:

21-15-9

135lbs Power Clean
Ring Dips

CrossFit Mean Streets
Downtown Los Angeles

I am sure these WODs are not designed to be done all in one day. And I wouldn’t expect everyone to do these WODs at one time, we are still available to judge these individually for you on different days. But a bunch of us are doing these WODs all on the same day.

On Sunday [...]

Stacey’s Shitty WOD:

*30 Overhead Barbell Lunges
50 Box Jumps (24/20)
*30 Sumo Deadlift High Pulls
40 Pistols
*30 Hang Power Snatches
30 Kettlebell Swings (70/53)
*30 Power Cleans
20 Burpees
*30 Push Press
10 HSPU

*10 Double Under PENALTY every time you break

-Pick your weight on the Barbell, use the same weight throughout the entire WOD.

Alex's results after Fran

CrossFit Mean Streets
Downtown Los Angeles

CrossFitters are taking over the Exchange in Downtown LA next weekend: SicFit SicNIGHTS party

7-20-11

WOD:

7 rounds

Max rep Press (use half of your body weight)
Sprint 300m Row

This is not for time. Move immediately from press to row,… and make sure you sprint the row. Rest in between rounds.

CrossFit Mean Streets
Downtown Los Angeles

Chelsea:

Every Minute on the Minute for 30 Minutes:

5 Pullups

10 Pushups

15 Squats

If you are competing in the NLI your chin must break the vertical plane of the bar.