CrossFit Mean Streets

CrossFit

1Rep Max Lifts of

Bulgarian split squat
Turkish get up
bulgarian deadlift

In order for lifts to count they must be done on both sides.

WhipCON:

5 rounds for time of:
500 m Row
15 Kettlebell Swings
10 Box Jumps
50sec Plank Hold
50 ft Bear Crawl

CrossFit Mean Streets
Downtown LA

For Time:
15 Squat Cleans 155 lbs
30 Toe to Bars
30 Box Jump – 24″ Boxes
15 Muscle-ups
30 Dumbbell Push Presses 40 lbs
30 Double Unders
15 Thrusters 135 lbs
30 Pull-ups
30 Burpees
Overhead Walking Lunge 45 lbs 300ft

WhipCON:

TBA

CrossFit Mean Streets
Downtown LA

CrossFit:

10 minutes:

on the minute do a plank hold for 40 sec (30 for scaled), rest the rest of the minute

rest 1 minute

10 minutes:

15 wallballs on the minute every minute (scale down appropriately)

No rest

10 stand ups 1st minute
9 stand ups 2nd minute
…etc… untill 1 stand up

No rest

3 minutes of cumulative handstand holds (2 minutes if [...]

CrossFit:

3 rounds for time of:
30 Squat Cleans 95 lbs
30 Push-ups
1 20 ft Rope Climb
800 m Run

WhipCON:

TBA

CrossFit Mean Streets
Downtown LA

Sunday Massacre

Pre Warm Up:

Stretch out your wrists

Warm Up:

4 rounds
-Run 530m
-Attempt to walk as far as you can on your hands twice/ or kick up to a wall and hold for 10-20 seconds pushing your chest forward as you do this
-10 squat to horizontal ball throws (do with partner, like a wallball but you throw the [...]

20 Minutes to establish a 1 rep max Squat Clean
———
with 6 Minutes on the Clock-
Run 800M
Max Row for Cal
——
Rest 3 Minutes
——
10 Minutes of Cindy
5 Pull-ups
10 Push-up
15 Squats
——
Score is
Squat Clean Load in Pounds + # Calories rowed + reps completed during Cindy
Clock never stops
00:00 -20:00 Squat Cleans
20:00 – 26:00 Run/WallBall
29:00- 39:00 Cindy

CrossFit Mean Streets
Downtown LA

Only classes are 10:30am and 6pm.
CrossFit only.

WOD will be announced at class.

CrossFit Mean Streets
Downtown LA

CrossFit:

Strength:

Thruster

1-5-1-10-1-15

“Boop Potter”

For Time:
1000 m Run
50 Thrusters 45 lbs
30 Pull-up (rings)s
10 Handstand Push-ups

WhipCON:

TBA

CrossFit Mean Streets
Downtown Los Angeles

There will be no USC track class tonight tuesday night.

Thursday: no classes
Friday: 10:30, 6:00pm
Saturday: 9:00am
Sunday: 10:00am Massacre

CrossFit:

#1:

max effort: 1000m row

-take your 2k time, figure out your pacing and up it by at least 5 sec per 500m

#2

Deadlift:

3-3-3

#3

AMRAP 8:

5 Muscle-ups
10 Pistols

WhipCON:

5 rounds for time of:
400 m Run
30 Wall Balls 20 lbs
30 Overhead Squats [...]

CrossFit:

Warm UP:
3 rounds:

15 overhead squats (Increase weight)
10-15 back extensions
15 pass throughs
16 Windshield Wipers
Dips (first 2 rounds do about 50% of max reps, last round do MAX reps and record it)
-IF you cannot do dips do pushups

WOD:

Nancy:

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post total time.

WhipCON:

Warm UP:

run 1 mile

WOD:

Tabata style: 20 sec [...]