WODS:

#1

MAX CLEAN & JERK with a SANDBAG we will do Crossfit ladder style.we’ll start at 60#for women,90# for men and you’ll have 1 mn to complete the lift and move on to the next one with 10# increments every time

#2

AMRAP/Last man standing kinda thing you will have to carry a sandbag 40′,perform 5 squats(w/ sandbag),carry the sandbag [...]]]>

WODS:

#1

MAX CLEAN & JERK with a SANDBAG
we will do Crossfit ladder style.we’ll start at 60#for women,90# for men and you’ll have 1 mn to complete the lift and move on to the next one with 10# increments every time

#2

AMRAP/Last man standing kinda thing
you will have to carry a sandbag 40′,perform 5 squats(w/ sandbag),carry the sandbag back 40′,do 5 squats again,and so forth for 4mns.YOU CANNOT DROP THE SANDBAG.! drop and you are out,we will give you credit for number of squats and distance covered

#3

Clean & jerk with an axle for 5 reps
farmer’s walk carry 40′
Thrusters with sandbag 5 reps
farmer’s walk 40′
clean & jerk with kettle bells (G.T.O) 5 reps
farmer’s walk 40′ to finish line

#4

AMRAP 2 mns Stones !!

I did the last comp they had and it was super fun. You will get briefed and taught how to do lifts before having to perform them… Registration is still open. Come have some fun: StrongFit Registration

This will also cancel out the regular classes on Saturday.

2-8-12:

CrossFit:

2 min AMRAP:
90X AIR SQUATS
NUMBER OF INCOMPLETE AIR SQUATS ARE THE NUMBER OF CLEAN & JERKS (135/93#) FOR TIME.

REST 2 MINUTES (TAKE WEIGHT DOWN ON BAR).

2 min AMRAP:
90 SIT UPS
NUMBER OF INCOMPLETE SIT UPS ARE THE NUMBER OF FRONT SQUATS (115/73#) FOR TIME.

REST 2 MINUTES (TAKE THE WEIGHT DOWN ON BAR).

2 min AMRAP
90 WALKING LUNGES (1 STEP=1REP)
NUMBER OF INCOMPLETE LUNGES IS THE NUMBER OF POWER SNATCHES (85/53#) FOR TIME.

AFTER COMPLETING THE AMRAP, YOU WILL GO IMMEDIATELY TO THE BARBELL MOVEMENT.
THE CLOCK WILL CONTINUE TO RUN. YOU NEED TO KEEP TRACK OF YOUR START/END TIMES FOR THE 2AMRAPS & REST INTERVALS. THE TIME IT TAKES TO COMPLETE THE INDIVIDUAL CLEAN & JERK, FRONT SQUAT, & SNATCH REPS IS YOUR SCORE.
FINAL TIME – 10:00(AMRAP/REST) = XX:XX. CONVERT XX:XX TO SECONDS & DIVIDE BY TOTAL BARBELL REPS = SCORE (SECONDS PER BARBELL REP).

Strength:

20 rep squat
-move up from last week,
-if you failed last week even on the last rep, you have to redo same weight
-take a hefty rest after WOD

WhipCON:

Each Round will start with at least one person on the Rowing machine.
Your choice of “starter” has to be done all out and then the rest of the round will be done as a group.
No one can move on to the next round till everyone is done doing their movements.
Class can redistribute reps if need be (you can agree to take someone else’s reps to help group finish)
Everyone does choice of “starter” until person/persons (which will rotate each round) finishes 500m row
Choice of “starter” must be different each round.

“Starter” Choices:

Row erg
Ski erg
Single jump ropes -patterns, one foot, alt foot, running etc…
Double unders
Bear Crawl 30 ft back and forth
Shuttle Run 30 ft
Crab Walk 30 ft
Alt 20 high knees/20 butt kickers

5 Rounds:

“Starter” until 500m is rowed by everyone who is rowing
Burpees
Air Squats
Leg Raises (both at the same time)
kettlebell swings
-3 min rest

-reps of exercises will decrease each round:

1st round: 35
2nd round: 25
3rd round: 15
4th round: 10
5th round: 5

CrossFit Mean Streets
Downtown Los Angeles

NLI DivII=> Basile Beaty 2nd, Andrew Chen 8th, Tahir Leonard 11th, Jason Cole 28th (would have placed higher less the wrong turn)

DivIII=> Laurie Choi 10th, Whitney Benton Cline 6th

Andrea and Ronnie were at the West Coast WOD wars and Placed 1st.

CrossFit:

“Nuts [...]]]> Nice Job to all the competitors this weekend at the NLI. Here are the results:

NLI DivII=> Basile Beaty 2nd, Andrew Chen 8th, Tahir Leonard 11th, Jason Cole 28th (would have placed higher less the wrong turn)

DivIII=> Laurie Choi 10th, Whitney Benton Cline 6th

Andrea and Ronnie were at the West Coast WOD wars and Placed 1st.

CrossFit:

“Nuts on a Hook”

60 kettlebell swings 53/35
600m run (run to fire hydrant and back then run 400m distance in reverse of what we usually do)
30 overhead squat 95/65
600m run (run to fire hydrant and back then run 400m distance in reverse of what we usually do)
30′ right arm, 30′ left arm plate overhead walking lunge 45/35 (carry it like a pizza)
3 rope climbs
16 HSPU
30 box jumps 24/20

WhipCON:

Five stations, each station is 2 minutes long. Two different movements at each station, at one minute each. There is no rest after each station, just a ten second transition time to get situated at the next and then start right when you get there! Two rounds of TEN MIN STRAIGHT) and then Third round is the sprint cycle! (30 secs each movement, 1 min each station, 5 min total)
Station 1:
1st min- Row
2nd min- (still sitting on rower w seats pushed all the way back)seated DB Clean & Jerk
Station 2:
1st min- Jump rope singles
2nd min- Double Unders (if can’t, do Double under attempts the entire time)
Station 3:
1st min- Wall Ball hops (hop over ball with feet together)
2nd min- Ball Slams
Station 4:
1st min-Barbell thrusters
1st min-Barbell OH hold
Station 5:
1st min-skier
1st min- front squats with sandbag

Make this ten min cycle consistant, not stopping, fast transitions, and 2 min rest between each round. People will be dispersed throughout the stations evenly to start (you might start at station 5 then do 1,2,3 then 4)

CrossFit Mean Streets
Downtown Los Angeles

Max muscle ups unbroken - do max pullups if you cannot do muscle ups

Rest precisely 3 mins

Run 200m with 45lbs plate 25 toes through rings 25 wall balls to 11ft Run 200m with 45lbs plate 25 wall balls to 11ft 25 toes through rings

Rest precisely 90 sec

Max burpees in 2 minutes

WhipCON:

Half Murph:

Run 800m 50 pullups 100 pushups 150 air squats Run 800m

CrossFit Mean Streets Downtown Los [...]]]> CrossFit

Max muscle ups unbroken
- do max pullups if you cannot do muscle ups

Rest precisely 3 mins

Run 200m with 45lbs plate
25 toes through rings
25 wall balls to 11ft
Run 200m with 45lbs plate
25 wall balls to 11ft
25 toes through rings

Rest precisely 90 sec

Max burpees in 2 minutes

WhipCON:

Half Murph:

Run 800m
50 pullups
100 pushups
150 air squats
Run 800m

CrossFit Mean Streets
Downtown Los Angeles

Strength: Work to 3RM Back Squat

Stamina: 4 rounds, not timed: 3 x Back Squat @ 90% 3RM, Buddy Carry 2 x 50M each, Hip Mobility drill

Work Capacity: AMRAP 20 minutes:

* 5 x Squat Clean (135#) * 15 x KB Swing (55#)

Durability: Sprint 8 x 200M (:30 rest). [...]]]> Warm Up: Quatro Complex (95, 105, 115, 125#). See notes.

Strength: Work to 3RM Back Squat

Stamina: 4 rounds, not timed: 3 x Back Squat @ 90% 3RM, Buddy Carry 2 x 50M each, Hip Mobility drill

Work Capacity: AMRAP 20 minutes:

* 5 x Squat Clean (135#)
* 15 x KB Swing (55#)

Durability: Sprint 8 x 200M (:30 rest). Plank hold 3 x 2 minutes, vary it up.

Notes:
-Movements you need to be proficient at: back squat, front squat, cleans, Kettlebell Swing

-Scale load on Warm Up and Work Capacity if you don’t feel you can’t do it safely with good form. Quatro Complex: 4 rounds of 4 reps each: Power Clean, Front Squat, Push-Jerk, Front-Racked Step ups. Do not let go of bar if possible. Total reps is 16 each round (each step up counts as 1 rep, alternate legs and use 20 in box).

CrossFit Mean Streets
Downtown LA

For Time: 800 m Run 25 Burpee Pullups 35 Box Jumps (24″) 45 Thrusters 65/45 lbs 800 m Run

CrossFit Mean Streets Downtown LA

Find Max Box Jump Height -those who can, find max height from starting on knees instead of traditional standing

WOD:

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 [...]]]> CrossFit

Find Max Box Jump Height
-those who can, find max height from starting on knees instead of traditional standing

WOD:

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 scaled). Do in as little sets as possible

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 Los Angeles

“chopping heads”

3 rounds for time of: 75 double unders 15 .5 bodyweight Jerks 5 handstand pushups 75 double unders 15 ring pullups 5 Handstand Push-ups

WhipCON:

10 rounds:

Run 300m (corner) 8 pushup, stand up squat squat 4 stand ups

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 [...]]]> 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 Rep Squat

WhipCON

Tabata style, 8 rounds each station then rotate. 30 sec rest in between stations

Will be an isolated hold station, then a movement station:

1 Plank on hands and feet
2 Windshield wiper (on back, use abs to twist feet back and forth
3 Bridge
4 Air Squat
5 Hold empty barbell overhead
6 Burpee (without pushup, just hands down, kick feet back (to straight body), then kick feet up and stand, keep arms straight)
7 Wall Squat (squat, leaning against wall, with knees and hips at 90 degrees)
8 Floor bench Press with bar

CrossFit Mean Streets
Downtown LA

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:

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 Fire hydrant and back
10 Squats
10 Situps

WhipCON

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CrossFit Mean Streets
Downtown Los Angeles

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 [...]]]> 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 each round with 20 air squats

2 Rounds:

1. 1 legged ring row (alt legs every 5)
2. situps
3. single jump rope, with every 10th rep being a double under, or an attempt
4. KB swings (height to eyes)
5. sledge hammer onto tire

CrossFit Mean Streets
Downtown Los Angeles