Archive for May, 2012

Thursday

CrossFit

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars
—————-
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

WhipCON

For Time:
200m Run
50 Hand Release Push-up
40 Russian Twists
400m Run
40 Hand Release Push-up
30 Russian Twists
800m Run
30 Hand Release Push-up
20 Russian Twists

CrossFit Mean Streets
Downtown Los Angeles

WED

CrossFit

Strength #1:

Find max weight you can do the following sequence 10 rounds unbroken:

Press
Push Press
Push Jerk

Strength #2:

Back Squat

5X5 @ 75%

AMRAP 7:

4 Handstand Pushups
Run to Firehydrant
Back Peddle backwards back

WhipCON:

3 rounds:

10 step duck walk forward/then backward
15 Overhead Squats
15 Burpees
15 Knees to elbows
15 Back Extensions

Rest 5 Minutes

Run 2 Miles for Time (6 laps)

Rest 5 Minutes

3 rounds:

10 step duck walk forward/then backward
15 Overhead Squats
15 Burpees
15 Knees to elbows
15 Back Extensions

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

4 sets of 10 dumbbell bench press
-score is lowest weighted set so try and make them all the same.

10 muscle ups
10 185/125 back squats
8 muscle ups
8 205/135 back squats
6 muscle ups
6 225/145 back squats
4 muscle ups
4 245/155 back squats

WhipCON:

Farmers carry with odd object (pick anything from gym) 530m
25 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
20 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
15 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
10 clean and jerk with object
Farmers carry with odd object (pick anything from gym) 530m
5 clean and jerk with object

CrossFit Mean Streets
Downtown LA

Memorial Day WODs

While doing these, remember the men that are honored with these wods. They sacrificed their life, you have no reason to slow down.

CrossFit:

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WhipCON

“Bradley“

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

CrossFit Mean Streets
Downtown LA

Memorial day weekend hours

Sat: regular hours
Sun: regular hours

Monday:

9:00am CrossFit
10:00am Whip
11:30am CrossFit
3:30pm CrossFit
4:30pm CrossFit
6:00pm Whip
7:00pm CrossFit

All other classes will be canceled do to holiday. Have fun.

Saturday WOD:

Amrap 5

10 rings dips
5 strict pullups

Rest 2 minutes

Amrap 5

40 double unders
20 wallballs (20/14)

Rest 2 minutes

Amrap 5

6 burpees
12 ball slams

CrossFit Mean Streets
Downtown LA

Friday

CrossFit:

21-15-9
Squat Snatches (95/65)
Pullups

Then:

Run 1000m with Med Ball (30/20)

70 squats with med ball

Then

4 rounds:
-Crab walk 50m
-20 clapping pushups
-6 Cossack squat lateral jumps (3 each leg,…made video for you here):

then:

50 overhead walking lunges with ball

then run 1000m without ball

WhipCON:

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Single arm KB/DB Thruster (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post total reps and reps per round.

CrossFit Mean Streets
Downtown Los Angeles

Thur

CrossFit:

Bear Complex

4 Rounds of 10 times through:

Power Clean
Front Squat (no squat cleaning)
Strict press
Back squat
Push Press

-Do all 4 rounds with the same weight

WhipCON:

50 back squats 75/45
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 front squats 45/25
40 hand release pushups
30 situps
20 jumping jacks
10 back ext
50 Overhead Squats 25/pvc
40 hand release pushups
30 situps
20 jumping jacks
10 back ext

CrossFit Mean Streets
Downtown Los Angeles

Wed

CrossFit:

Barbell Bridges with Shoulders on box:

10-10-10-10

-make sure you are using all glutes for the lift

Weighted push-up

1-1-1-1-1-1-1

Complete as many rounds in fifteen minutes of:

15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

WhipCON:

100 SQUATS
90 DOUBLE UNDERS / 270 SINGLES
80 PUSHUPS
70 SITUPS
60 JUMPING PULLUPS / 30 PULLUPS
50 FRONT SQUATS (65/45#)
40 JUMPING LUNGES
30 BOX JUMPS (24/20)
20 one leg deadlift (65/45)
10 HANDSTAND PUSHUPS

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

CrossFit:

A)
Weighted Pullup:

3-3-3-3-3

B)

Airdyne 50 cal test

C)

4 Sets:

10 Hspu (Pick an amount you will be able to do at least 3 rounds unbroken)
Sprint 150m
Rest 4 min

WhipCON:

3 rounds:

20 ring pulls
20 situps
20 one leg barbell press

Then immediately into:

Run 800m with a WallBall:

50 squats holding wallball
drop wallball then do:

4 rounds:

50ft crab walk
10 clapping pushups
20 mountain climbers (10 each side)

Pick up wallball and do:

50 overhead lunges

drop wallball and then do:

800m run

CrossFit Mean Streets
Downtown Los Angeles

Monday

CrossFit

Back squat

5-5-5

WOD:

Grace

30 reps of clean and jerk 135/95

WhipCon

25 push press
530 run with med ball
25 pullups
530 run with med ball
25 push press
530 run with med ball
25 thrusters
530 run with med ball
2 min rest
75 air squats

CrossFit Mean Streets
Downtown Los Angeles