WODS:

#1

MAX CLEAN & JERK with a SANDBAG
we will do Crossfit ladder style.we’ll start at 60#for women,90# for men and you’ll have 1 mn to complete the lift and move on to the next one with 10# increments every time

#2

AMRAP/Last man standing kinda thing
you will have to carry a sandbag 40′,perform 5 squats(w/ sandbag),carry the sandbag back 40′,do 5 squats again,and so forth for 4mns.YOU CANNOT DROP THE SANDBAG.! drop and you are out,we will give you credit for number of squats and distance covered

#3

Clean & jerk with an axle for 5 reps
farmer’s walk carry 40′
Thrusters with sandbag 5 reps
farmer’s walk 40′
clean & jerk with kettle bells (G.T.O) 5 reps
farmer’s walk 40′ to finish line

#4

AMRAP 2 mns Stones !!

I did the last comp they had and it was super fun. You will get briefed and taught how to do lifts before having to perform them… Registration is still open. Come have some fun: StrongFit Registration

This will also cancel out the regular classes on Saturday.

2-8-12:

CrossFit:

2 min AMRAP:
90X AIR SQUATS
NUMBER OF INCOMPLETE AIR SQUATS ARE THE NUMBER OF CLEAN & JERKS (135/93#) FOR TIME.

REST 2 MINUTES (TAKE WEIGHT DOWN ON BAR).

2 min AMRAP:
90 SIT UPS
NUMBER OF INCOMPLETE SIT UPS ARE THE NUMBER OF FRONT SQUATS (115/73#) FOR TIME.

REST 2 MINUTES (TAKE THE WEIGHT DOWN ON BAR).

2 min AMRAP
90 WALKING LUNGES (1 STEP=1REP)
NUMBER OF INCOMPLETE LUNGES IS THE NUMBER OF POWER SNATCHES (85/53#) FOR TIME.

AFTER COMPLETING THE AMRAP, YOU WILL GO IMMEDIATELY TO THE BARBELL MOVEMENT.
THE CLOCK WILL CONTINUE TO RUN. YOU NEED TO KEEP TRACK OF YOUR START/END TIMES FOR THE 2AMRAPS & REST INTERVALS. THE TIME IT TAKES TO COMPLETE THE INDIVIDUAL CLEAN & JERK, FRONT SQUAT, & SNATCH REPS IS YOUR SCORE.
FINAL TIME – 10:00(AMRAP/REST) = XX:XX. CONVERT XX:XX TO SECONDS & DIVIDE BY TOTAL BARBELL REPS = SCORE (SECONDS PER BARBELL REP).

Strength:

20 rep squat
-move up from last week,
-if you failed last week even on the last rep, you have to redo same weight
-take a hefty rest after WOD

WhipCON:

Each Round will start with at least one person on the Rowing machine.
Your choice of “starter” has to be done all out and then the rest of the round will be done as a group.
No one can move on to the next round till everyone is done doing their movements.
Class can redistribute reps if need be (you can agree to take someone else’s reps to help group finish)
Everyone does choice of “starter” until person/persons (which will rotate each round) finishes 500m row
Choice of “starter” must be different each round.

“Starter” Choices:

Row erg
Ski erg
Single jump ropes -patterns, one foot, alt foot, running etc…
Double unders
Bear Crawl 30 ft back and forth
Shuttle Run 30 ft
Crab Walk 30 ft
Alt 20 high knees/20 butt kickers

5 Rounds:

“Starter” until 500m is rowed by everyone who is rowing
Burpees
Air Squats
Leg Raises (both at the same time)
kettlebell swings
-3 min rest

-reps of exercises will decrease each round:

1st round: 35
2nd round: 25
3rd round: 15
4th round: 10
5th round: 5

CrossFit Mean Streets
Downtown Los Angeles

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