CrossFit Mean Streets

Rowing

1000m repeats X 5
rest precisely 3 minutes

Strength:

Hang Power Snatch:

5-3-3-3-2-1-1

-These sets include Warm Up
-All sets should be good form and go up to about 90% of PR

OverHead Squat:

Work up to 1RM

WOD:

3 Rounds:

7 muscle ups
21 Dumbbell thrusters 35lbs
rest 2 min

-if cant do muscle ups do 7 strict pullups and 10 dips
-should be a sprint when doing work

CrossFit [...]

Mean Streets has a team competing in the WOD Gear Team Series. It is on Sunday at this address:

DECEMBER 18TH, 2011
OCCIDENTAL COLLEGE – JACK KEMP STADIUM
1600 Campus Road
Los Angeles, CA 90041

CrossFit:

Warm UP:

4 rounds:

7 Hang Squat Snatch
7 Snatch Balance
7 Overhead Squats

-With PVC

Strict Pullups, 3 sets of Max Reps
Rest 3-5 min between sets

WOD:

8 rounds for time of:
21 [...]

CrossFIT:

Strength

Overhead Squat
10-10-10

WODs:

10 Minute AMRAP

14 ft Rope Climb
4 Pistols
8 Burpees

WhipCON:

6 rounds for time of:
11 Dumbbell Thrusters
10 Burpee Box Jumps
11 Magic Ankles

CrossFit Mean Streets
Downtown LA

CrossFit:

“Just Boinging around”
1200 m Run
9 Dumbbell Thrusters 55 lbs
9 Pull-up (rings)s
800 m Run
15 Dumbbell Thrusters 55 lbs
15 Pull-up (rings)s
400 m Run
21 Dumbbell Thrusters 55 lbs
21 Pull-up (rings)s

Mandatory Stretches after WOD:

Quad
Hip Flexor
Hamstrings
Outer hip
Groin

Spend 90sec to 3min on each side.

WhipCON:

Whip Wednesday
Partner Up
2 Lap Run Plate Carry
10 Burpee box Jumps
20 High Five Push ups
30 Med Ball Thuster [...]

CrossFit:

“The Truth”

or Time:
500m Row
20 Burpees
18 Deadlifts (Body Weight)
16 Pull Ups (chest to bar)s
14 Ring Dips
12 Bench Presses (BW)
10 Front Squats (BW)
8 Power Cleans (BW)
6 Shoulder-to-Overheads (BW)
4 Handstand Push-ups
2 Rope Climb (legless)s
400m Run

WhipCON:

For Time:
1200 m Run
18 Burpees
18 Kettlebell Swings
800 m Run
30 Burpees
30 Kettlebell Swings
400 m Run
42 Burpees
42 Kettlebell Swings

CrossFit Mean Steets
Downtown Los Angeles

Kat, Jen and Stacey doing Snatches at the NLI

CrossFit:

Strength:

Axel Push Press

3-3-3

All three sets as heavy as possible

WOD:

5 Rounds

5 wallwalks
Jump as High as you can on the rope and hold an Lsit for 10 seconds
15 overhead Squats (115/80)
20 Kettlebell Swings (70/53)

-Object is to do all sets unbroken
-If you break in a set do 20m crab [...]

We will be doing Tasks priority events and you will find out directions minutes before doing them.

Update

Here were the WODs:

A: Warmup

25 Burpee dumbbell squat clean thrusters

B: Endurance:

Run 1 mile with a 45/35 weight plate (start at hydrant)
Run back to gym (100m)
Do 50 med ball squat clean thrusters (20/16)
Run to hydrant to pick up plae (100m) [...]

There will be no intro class at ten o’clock due to the fact that we will all be in Orange County watching our peeps compete in the Next Level Invitational.

CrossFit:

“Wallet goes in front pocket”

For Time:
60 Wall Balls
50 Box Dips
40 Toes To Rings
30 Burpees
20 Two Hand Dumbbell Ground To Overheads 30 lbs
10 Handstand Push-ups
8 Pull-up (strict)s
6 [...]

CrossFit:

WOD:

8 rounds for time of:
3 Supine Ring Pulls
6 Plyo Push-ups
9 Air Squat (Jumping)s
32 ft Bear Crawl

Sprints:

200m row at 90%
rest about 4 min

400m row at 85%
rest about 4 min

500m row PR attempt

WhipCON:

w/ buddy: carry 1x 20lb med ball and 1x 45lb plate (scale as needed):
Run 1 mile w/ 20lb med ball and 45lb plate then one [...]

And don’t forget we have endurance classes rocking out every tuesday night at the USC track:

CrossFit

5 rounds for time of:

400 m Run
10 Good Mornings 45 lbs
10 Back Squats 135 lbs

WhipCON:

Row/run/ski 1000m
30 floor squats
50ft bear crawl
Row/run/ski 1000m
30 floor squats
50 ft bear crawl
Row/run/ski 1000m

CrossFit Mean Streets
Downtown Los Angeles