CrossFit Mean Streets

Gym will be open as usual on Saturday, and Sunday. We will be closed all day on Monday.

CrossFit:

Split Jerk

Work up to 90% of 1RM

THEN:

10 rounds of

press
push press
push jerk

Max Effort:

1 attempt: Wallballs 20/14

WhipCON:

Warm Up:

400m run

then:

10 pass throughs
10 ohs
10 lunges
5 inch worms
5 hollow rocks

Workout:

3 x Max Effort L sit
10 pullups in between efforts

5 rounds:

100ft bear crawl
30 [...]

CrossFit:

Warm Up:

5 min of Double under Practice

3 min of rotating between hollow rock and superman

6 back bends walking hands down wall (Partner up)

WOD:

15 Burpee Muscle ups (or burpee pullups)
30 Toes to bar
45 Kettlebell swings (70/53)

Sprints:

10 rounds:

Sprint 100m on the minute every minute

WhipCON

Partner Up
2 Lap Run Plate Carry
10 Burpee box Jumps
20 High Five Push ups (face [...]

CrossFit:

A)

Tabata Squats:

Score is lowest reps per round out of 8 rounds

Once complete with that go directly into:

3 rounds:

60 sec plank hold
1 rope climb

B)

Front Squat:

3-3-3

—> try to work up to 85-90% of 1RM

WhipCON:

On the minute every minute do Wallballs for 10 minutes
(the amount you did in the first 25sec will be the amount you do for [...]

CrossFit:

For Time:
15 Thrusters 135 lbs
200 m Run
20 Thrusters 95 lbs
400 m Run
30 Thrusters 65 lbs
800 m Run

WhipCON:

8 Rounds of Tabata:

1 floor squat
duck walk steps for remaining time

Rest 2 minutes

8 Rounds of Tabata:

2 burpees
pushups for rest of time

Rest 2 minutes

8 Rounds of Tabata:

3 situps
Straight leg raises for rest of time

Rest 2 minutes

8 Rounds of Tabata:

4 [...]

Team Mean Streets took 12th Place
Coach Andrea’s team took 2nd
Coach Fischer’s team took 3rd

CrossFit:

6 rounds for reps not for time:

bench Press 135/95lbs
Pullups

WhipCON:

Farmers carry with odd object (pick anything from gym) 530m
25 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
20 clean and jerk with object
Farmers carry with odd object (pick [...]

Victor has 9am.

Ronnie has 11am.

CrossFit Mean Streets
Downtown Los Angeles

Mr. Rando made up this WOD

He is moving to the East coast to be a fire fighter in a few weeks. So we will be losing him and Jen. They have been part of the fam for a really long time, its going to be sad to see them go.

CrossFit:

“Rando’s 39″

(this is pretty much [...]

CrossFit:

Preloading:

Work up to heavy set of 3 thruster

This is not a 3RM. This is just to preload muscles so that Fran weight will feel lighter.

WOD:

Jog 1 mile (warm up pace)

rest precisely 3 minutes then:

“Fran”

21-15-9

Thursters
Pullups

Immediately finishing Fran Jog another mile as a cool down.

Only time that matters is Fran portion.

WhipCON:

Tabata 8 rounds each then rotate, [...]

There is a lot to celebrate. Including the end of the Paleo challange. (If you cannot make it, submit picture this weekend to admin@crossfitmeanstreets.com)

Lets eat lots of food and then do this:

Sat 7pm, be there.

CrossFit:

Not for Time:

5 rounds:

3 deadlifts @ 80% of 1rm (regular stance, controlled, no dropping, no slamming or bouncing on ground, touch [...]

On Friday we did a WOD in CrossFit that included Bar Muscle UPs. This is an advanced movement. It was my goal at the beginning of the day to make sure that every person in the CrossFit classes got up and over the bar somehow.

This may have been easy for some of you. But [...]