#1:

Good Morning

10-10-10

#2:

Run 1 mile at 80-90%

# 3

Max pushups in 15 sec on the minute every minute for 15 minutes

WhipCON

Max reps every minute. Rotate every minute to next station.

4 rounds:

1 sledge hammer swings 2 tire flips 3 box jumps 4 strict knees to elbows/ leg lifts 5 wallball push press -11ft (just like wallball but no full squat) 6 row for [...]]]> CrossFit

#1:

Good Morning

10-10-10

#2:

Run 1 mile at 80-90%

# 3

Max pushups in 15 sec on the minute every minute for 15 minutes

WhipCON

Max reps every minute. Rotate every minute to next station.

4 rounds:

1 sledge hammer swings
2 tire flips
3 box jumps
4 strict knees to elbows/ leg lifts
5 wallball push press -11ft (just like wallball but no full squat)
6 row for calories
7 rest

CrossFit Mean Streets
Downtown LA

WOD:

10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters Post total time

WhipCON:

3 Rounds:

Max Handstand on Wall hold Jog 300m Max Plank Jog 300m Max frog stand Jog 300m

CrossFit Mean Streets Downtown Los Angeles

CrossFit:

Muscle Snatch:

(Do not drop bar, reset every time)

(3 @ 40-50%) x 2 (3 @ 50-60%) x 2 3 @ 55-65%

AMRAP 15

10 Power Snatches [...]]]> It was a blast. Having our gym scream at us during our events was motivating. We hope the whole event was inspiring for those who came to be emerged in the sport for 3 days.

CrossFit:

Muscle Snatch:

(Do not drop bar, reset every time)

(3 @ 40-50%) x 2
(3 @ 50-60%) x 2
3 @ 55-65%

AMRAP 15

10 Power Snatches 75/45
Pullups (double the round # each time, first round is 2 pullups, 2nd round 4 pullups, 3rd round 6, etc…
Burpees (do 1 burpee first round, 2 for the second round, then 3 for 3rd round, etc

WhipCon:

Row 1000 meters
28 Kettlebell swings
28 pushups
28 Dumbbell snatches right arm
28 dumbbell snatches left arm
50 double unders
rest 2 min
50 double unders
28 dumbbell snatches left arm
28 Dumbbell snatches right arm
28 Pushups
28 kettlebell swings
Row 1000 meters

CrossFit Mean Streets
Downtown Los Angeles

Nominated for Best of Downtown!

We need your votes! Click on the link below, register and vote in category #88:

CrossFit:

WOD 1

3x Max Effort Ring Dips, 1 min rest bet

WOD 2:

21, 15, 9 reps of: Right Arm DB Cleans Left Arm DB Cleans Handstand Push-ups [...]]]> We will be adding 8pm CrossFit classes Mon-Thur. And adding 7pm CrossFit on Fridays!

Nominated for Best of Downtown!

We need your votes! Click on the link below, register and vote in category #88:

CrossFit:

WOD 1

3x Max Effort Ring Dips, 1 min rest bet

WOD 2:

21, 15, 9 reps of:
Right Arm DB Cleans
Left Arm DB Cleans
Handstand Push-ups

-weight is up to you

WhipCON:

150m run with 45/25lbs plate
30 lunges with 45/25lbs plate
70 squats with 45/25lbs plate (Cannot put the plate down)
30 lunges (without plate)
30 45/25 plate push press
30 lunges
30 back squats from floor (95/75), set bar back down on ground
30 lunges
30 wallballs
30 lunges
35 burpees
30 lunges
75 double unders
400m run

CrossFit Mean Streets
Downtown Los Angeles

CrossFit Total

Back squat

Press

Deadlift

Score is total.

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) [...]]]> CrossFit:

CrossFit Total

Back squat

Press

Deadlift

Score is total.

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

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (Superman’s) 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Whip

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, [...]]]> CrossFit

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Superman’s)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Whip

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Superman’s)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CrossFit Mean Streets
Downtown LA

Thur and Friday will be normal except for the 6pm whip class will be combined with CrossFit.

individuals:

Team:

- there are some [...]]]> Our entire gym staff will be at regionals, so we will not be open Sat and Sunday, please come and support us out there! We would love to see everyone fri, sat, and sun in Pomona!

Thur and Friday will be normal except for the 6pm whip class will be combined with CrossFit.

individuals:

Team:

- there are some peeps missing, but you’ll see who shows up to play on game day.

We have all been training really hard for this weekend. Come see what the Sport of CrossFit is. Hopefully some of us will qualify for the world games in July at the Home Depot Center in Carson, Ca.

CrossFit

Cindy:

AMRAP 20

5 pullups
10 pushups
15 squats

WhipCON

Cindy:

AMRAP 20

5 pullups
10 pushups
15 squats

CrossFit Mean Streets
Downtown Los Angeles

WOD 1:

Not for time:

4 rounds

2 buildups, there and back(start jogging for 10 yards, run for next 10, run faster for 10 more, then sprint last 10)

10 ghd situps

Max pullups (strict if possible)

3 rep bench press (increase weight each round)

WOD 2:

Buy in: 400m run then:

5 rounds:

6 burpee box jumps (2012 regional style) 10 ohs (65/45)

Buy out: run [...]]]> CrossFit:

WOD 1:

Not for time:

4 rounds

2 buildups, there and back(start jogging for 10 yards, run for next 10, run faster for 10 more, then sprint last 10)

10 ghd situps

Max pullups (strict if possible)

3 rep bench press (increase weight each round)

WOD 2:

Buy in: 400m run then:

5 rounds:

6 burpee box jumps (2012 regional style)
10 ohs (65/45)

Buy out: run 400m

WhipCON

10 200ft running sprint
30 sec rest

Rest 2 minutes

“Annie”

50-40-30-20-10

Double unders (scale to single needed)
Abmat situp

Rest 5 min:

21-15-9

Wallballs
Pullups/ring pulls

With one lap after rounds.

CrossFit Mean Streets
Downtown Los Angeles

A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

95/65lbs

For Time: 20 Thrusters 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats

Post total time.

The athlete is allowed to move to the next barbell skill once an he/she [...]]]> CrossFit

A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

95/65lbs

For Time:
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Post total time.

The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

· If the clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

· The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

WhipCON:

A:

100 Wallballs
5 Burpees on the minute every minute

Rest 3 min

B:
Row 2000m

Rest 2 min

C:

3 rounds

10 pullups 10 pushups

D:

AMRAP 5

10 situps
8 squats
5 Leg raises

CrossFit Mean Streets
Downtown LA

Not For Time:

5 rounds

300m row sprint 50 double unders 2 Back Squats (Increase weight each round) 5 Push press (increase weight each round)

WOD:

30 muscle ups for time

or, if you do not have solid muscle ups:

1 mile run time trial

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