Monday

CrossFit:

Strength:

Sumo Deadlift

-Work up to 1 rep at about 80% of your max Deadlift

WOD:

On the minute every minute for 15:

3 Sumo Deadlifts at 275/195 (for scaling use about 60% of your max)
5 burpee chest to ring-pullups

WhipCON:

4-5 Rounds

1 Min Tire Flip
Rest a min
1 Min Sledge Hammer into Tire
Rest a min
1 min Jumps (in and out of tire for advanced, onto tire for int, and broad jump 3-4ft for beginner)
Rest a min
1 Min Push up (chest to corner of tire), and jump into jumping jack(touch hands above head and behind back
Rest a min

Tuesday:

CrossFit:

WOD:

Press

Find 1RM

OR

Push/Split Jerk

Find 1rm

Then

Elizabeth:

21-15-9

135lbs Power Clean
Ring Dips

WhipCON:

1 min each. For max reps. At the beginning of each station you do 5 situps before doing the movement.
-Start at a Different Station each round.

5 rounds:

-Single Jump Ropes
-Side to side lateral jump over abmat
-Hold bumper plate over head and jump
-Light weight KB Turkish Getups
-Light weight KB Windmill

Wednesday:

-Remember we have Parkour at 7:30 on Wed.

CrossFit:

Max Handstand Pushups (or regular pushups for scaling)

rest 5 minutes

3 rounds of Lsits with 3 minutes rest in between. Score is total time.

rest as needed

2 Rounds:

Run 530m
30 Dumbbell snatch 35lbs (use arms as you see fit, its 30 total, not each, both sides of DB hit ground every rep)

WhipCON:

Tabata, stay at each station for 8 rounds, then rotate 1min rest in between stations:

-Dumbbell Jerks
-Walking Lunge
-Bridge hold
-50ft shuttle
-Planks holds on elbows
-Floor squats (on one leg if able to)
-one 50ft all out sprint then rest
-Single Leg Alternating Bounds

Thursday:

CrossFit:

9 Clean and Jerks
Sprint Row 250m
6 Clean and Jerks
Sprint Row 250m
3 Clean and Jerks
Sprint Row 250m

-go as heavy as possible

WhipCON:

Murph:

Run 1 mile(3 laps)
100 pullups
200 pushups
300 squats
Run 1 mile(3 laps)

-break up reps of body weight exercises however you want
-Beginners do half the amount (50,100,150) of reps

Friday:

CrossFit:

Andrea

“Fun WOD Awesome”
-by Andrea

5 rounds:

10 strict ring dips
15 GHD Situps
5 Handstand Pushups (3″ deficit for guys)
5 box Jumps (42″/36″)
5 back Squats (225/145)

WhipCON:

5 rounds:

run 400m
15 Dumbbell thrusters
50 Jump rope skips
50ft Bear Crawl

Saturday:

Will be announced on Saturday at class.

CrossFit Mean Streets
Downtown LA

3 Comments

    • August 22, 2011

    I hate knowing the WODs for the whole week. Just sayin.

    • August 25, 2011

    I like it!

    • September 25, 2011

    This Was a fuuuun week!!

Comments are now closed for this article.