Sat WOD:

GO FUCK YOURSELF:

500 Double unders
-5 burpees every time you mess up

Sun WOD:

Warm Up:

4 rounds:

25 wallballs
3 rope climbs
5 On your knees to on your feet:

Strength:

Work up to 1RM front squat


Strength WOD:

Pick up 70% of 1RM Front squat from the ground and do 5 Front squats
Run 200m
5 Handstand Pushups (try on parrelletes or rings)

Crazy WOD:

Partner Workout:

AMRAP 30min

-5 Burpee
-10 Sumo Deadlift high pulls 95/75
-15 Kettlebell swings 53/35

-Partners are going one at a time
-Keep track of score, if a team doesn’t know the count when all is said and done, EVERYONE does 50 burpees
-Burpees are to be done like the guy with the “face cunt” in the video:

Post WOD:

3 min cumulative L-sit hold

CrossFit Mean Streets
Downtown LA…… Where it takes the help of about 203 motorcycle cops to shoot a freakin commercial

One Comment

    • September 20, 2010

    Fuck me?? No No No. Fuck You.
    I cant’s walk anymore. My mind says yes but my calfs say ” Go Fuck Yourself!!”

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