Competitions this weekend:



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.



20 Rep Squat max weight


3 rounds
400m run
21 KB Swings
12 Pullups


20 Rep Squat


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

One Comment

    • February 1, 2012

    Yay for leader boards! I like 🙂

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