CrossFit Mean Streets

Competitions this weekend:

NLI:

-AC
-Laurie
-Jason
-Tahir
-Basile

West Coast Wod Wars:

Ronnie & Andrea on a Team

We will be putting up leader boards in the gym for common CrossFit WODs,… so people have targets to shoot for and challenge. They will be up later on wed. Helen will be one of them.

CrossFit

Strength:

20 Rep Squat max weight

Helen:

3 rounds
400m run
21 KB Swings
12 Pullups

Strength:

20 [...]

CrossFit:

Strength:

Find Max Weight, do find rounds increasing each round:

Use Dumbbells

4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 Push Press

-If you can do 80lbs, the next step would be to increase the number of reps evenly through each exercise (example: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push press,… then 6 each)

WOD:

AMRAP 10:

Run to [...]

CrossFit:

Overhead Squat:

3-3-3-3

3 Rounds
-do each round unbroken
-rest as needed in between rounds:
-not for time

7 power snatches
7 Overhead Squats
7 Snatch Balances

If your 3RM overhead squat was >165 use 95lbs
145-165 use 85lbs
125-145 use 75lbs
105-125 use 65lbs
85-105 use 55lbs
under 85 use 45 or less

Row Sprints:

3 rounds:
Row 300m
rest 2 min

WhipCon:

-2 min each station 1 min rest in between
-must start [...]

Warm Up:

Do at 80%:

1000m Row

Then complete in any order:

50 wallballs (30/20) -to 11 foot overhang wall (by rowers)
30 Pullups on grip strenghtheners

Strength:

Work to 3 rep max sumo stance Deadlift

Strength WOD:

Not Timed:

4 Rounds

5 deadlifts at 85% of 3RM
4 Burpee Box Jumps (30/24)
Run 300m (corner and back)

WOD:

Stations are 2 minutes each.
To be done at highest intensity
2 minutes [...]

CrossFit:

Row Max Kcal 4 Min
Rest 1 Min
Max Pullups 3 Min
Rest 1 Min
Max Bodyweight Back Squats (3/4 Women) 2 Min
Rest 1 Min
Max Push Press 135/95 1 Min

CrossFit Mean Streets
Downtown LA

let us know if you want to go:

CrossFit

21, 15, 9 reps of:

Sumo Deadlift High-pulls (95/65)
Ring Dips

WhipCON:

After Warmup:

1 min Plank
1 min Bridge
2 min Plank
2 min Bridge
3 min Plank
3 min Bridge
2 min Plank
2 min Bridge
1 min Plank
1 min Bridge

-Do your best to do it unbroken. If you cannot then complete as fast as possible until the [...]

CrossFit Games Beta Site

2012 CrossFit Open Hype
By: Leigh LeGare

It’s that time again! The 2012 Reebok Crossfit Games Open is right around the corner. With registration beginning on February 1st, and the release of the first WOD on February 22nd, CrossFitters from all over [...]

We, as in everyone that trains at Mean Streets doing CrossFit will be doing 20 rep squats every Wednesday. Each workout you will start with full squats. Do 2-3 easy warm up sets to get the blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 [...]

For those or you who were doing this worldwide competition: WOD CLUB OPEN,… the winner’s circle is filled with familiar names. JP over from Brick got 1st, Fish got 2nd, Ronnie got 3rd, and Andrea dominated the Women’s division. We also got payed,… not bad for 3 workouts under 10 minutes each. There are videos [...]

CrossFit:

4 rounds of:
Split Squat 4-6 reps (challenging but NOT max effort)
rest 15-20sec.
Tall Box Jump (High as possible)
3min. rest

THEN:
“Death By Burpee Deadlifts”
(for example
min. 1 will be one rep
min. 10 will be 10 reps)

WhipCON:

warmup:

15 min of Running, Rowing, Skiing or Jump Roping

WOD:
Four rounds of:

100 foot Walking lunge with 45lb plate held [...]