CrossFit Mean Streets

Five rounds for time of:
Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

CrossFit Mean Streets
Downtown LA

Websites:

What is Fitness

Paleo Hacks

Catalyst Athletics

7-28-10

Warm Up

3 Rounds

300m Row
15 PVC Pass throughs
12 Over Head Squats (PVC)
15 knees to elbows
10 Back Extensions

Strength

Power Clean
3-2-1-1

WOD

THRUSTER CENTURY

100 Thrusters

Every minute on the minute do 5 burpees. For Time.

CrossFit Mean Streets
Downtown LA

Read: What is Fitness

Warm Up:

3 rounds

Kettlebell Side Raises -10 each side
10 Goblet Jumping Squats (53/35)
10 pullups
10 ring dips

Goblet Squat: Hold a kettlebell tight to your chest, get to full squat depth and jump up and get airborne.

WOD 7-27-10

Run 5k

- Bigger block this time, loop all the way to Spring street. 9 times [...]

Achievement: something accomplished, especially by superior ability, special effort, great courage, etc….. A great or heroic deed.

Achievement is a noun. It is also a feeling. And it comes when you grab the ability to do something that you set out to do. Sometime it takes years, or sometimes its as simple as trying over and [...]

Sat WOD:

5 rounds for time of:
500 m Run
15 Burpee Wall balls 20 lbs

Sunday Grinder:

Warm Up: Snatch Complex:

Hang Power Snatch, Overhead Squat, Power Snatch, Full Snatch = 1 rep. Start with PVC pipe, then do 1 rep at each weight: 45#, 55#, 65#, 75#, 85# and finish with 95#. If you hit [...]

Where is Don?

Task #1

If you have not written a goal down on the wall, write down a specific goal.

Task #2

Row 2000 meters for time

Task #3

Spend the rest of the hour doing skill sets for you goal. Talk to Ronnie and he will guide you.

CrossFit Mean Streets
Downtown LA

homie on concrete pillow

Warm Up: 5 min

Jog Around Block
Do something you suck at but can do 15 times in between 5-6 bouts of jumping around like a monkey (flexibility drills, jumping jacks, greatest stretch, samson)

WODS

1 Rep Max Shoulder Press: 10 Min

Monkey Business: Untimed

5 rounds:

3 x Shoulder Press @ 85% 1RM,
6 x [...]

Click here for new schedule.

Here are some Videos:

Rope Climb from CrossFit Rockwall on Vimeo.

Warm Up

3 Rounds
-Samson Stretch 20-30sec
-Overhead Squats 10-15reps
-Back Extensions 10-15reps
-GHD Situps 10-15reps
-Burpees 10-15reps
-Double Unders 10-15reps or Max Reps

Burgener Warm UP

WOD 7-21-10

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Tribute to Amanda Miller from the 2010 Games Live coverage [...]

-That is a 30 pounder

Tuesday WOD: Jakie

For time:
1000m Row
50 – 45lbs/35lbs Thrusters
30 Pull Ups

Pre WOD:

Find Anything except a Barbell and do:

3 rounds

-Run 500m

-Complex with your object:
6 reps of each:
-deadlift
-squat clean
-front squat
-push press
-back squat
-burpees

Post WOD:

In Any order:

35 Toes to Bar
10 Skin the cat

CrossFit Games World Championship 2010

CrossFit Mean Streets
Downtown LA

Its Free. If you want to train here, you must come to an intro.