All classes will remain the same during the week. Sat and Sunday the gym will be closed.

CrossFit:

WOD: “Grinding Flint with a plastic spoon on the moon”

Set a 10min clock.

You have 10 minutes to do 65 dumbbell thrusters at 45lbs and row. You can break it up anyway you want. You must finish the thrusters (so pick a weight you can do it with). Score is total meters rowed.

Strength:

Standing Barbell Rows

4 sets of 10

WhipCON:

For Time:
Do a Murph relay with a partner:
• Only 1 person in the group of 2 can be working at one time.
• Each person will run 800m to start and finish the workout.
• You will have sets of 25 to complete the pull-ups, push-ups and squats.
• You cannot start your next set of 25 until your partner has completed theirs.
• You must complete all pull-ups before you can start on the push-ups, and then finish with the squats.
• You may partition your sets of 25 into 5×5’s or any other configuration, so long as only one person is working at a time, and you do not start your next set of 25 until your partner has finished theirs.
-RING PULLUPS!

CrossFit Mean Streets

2 Comments

    • December 22, 2011

    Hey! Really like your programming. What are “whipCONs” though? I see that they happen after a WOD?

    • January 1, 2012

    Whip is just another class that we do. It is separate from CrossFit, but some people do both classes. Whip Conditioning is always a long workout

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