Archive for October, 2012

Thursday

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CrossFit:

Skill:

3 sets of 30 sec L-sit with the highest object under feet as possible

Death by Clapping Pushups with hand release
-or you may scale down to normal pushups

1 mile time trail (4 laps down alley)

WhipCON:

5 Rounds:

50 ft Bear Crawl
10 1 ringed ring row in a low supine position (lower ring toward ground) -hold ring with both hands and make it touch your chest
20 mountain climbers
30 situps

and

7 min AMRAP:

INTRO WOD:

7 thrusters (45/35)
7 burpees

CrossFit Mean Streets
Downtown Los Angeles

CrossFit Mean Streets
Downtown Los Angeles

Dress up today!!

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CrossFit:

Front squat:

5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

3 Intervals:

Run 400m
10 thrusters 115/75
15 pullups

rest 5 minutes in between intervals

WhipCON:

-2 min each station 1 min rest in between
-must start each round with 20 air squats

2 Rounds:

1. 1 legged ring row (alt legs every 5)
2. Leg Lifts
3. single jump rope, with every 10th rep being a double under, or an attempt
4. KB swings (height to eyes)
5. sledge hammer onto tire

Then:

1 round of same exercises with 1 min each and start each with 10 air squats

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

Skill:

Muscle Up and Muscle up Progressions

Skill2:

5 sets of 7reps

Box Jump

-This is not for max height. So do not be the person who hits their chins on the box. It is 7 reps of explosive as possible jumps. Step down, do not jump down. Height should be very attainable every rep.

WOD:

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Squat Cleans 65 lbs

WhipCON:

2 rounds at 85%:

10 Supermans
20 Burpees
30 Situps
40 Shoulder Bridges
50 Squats

Rest 4 minutes

100%:

3 rounds:

30 Ball Slams
20 Kettlebell Swings
10 alternating (each rep) one arm Ring row
5 floor squats
1 min plank hold
30 seconds walking rest (walk around and breath)

CrossFit Mean Streets
Downtown Los Angeles

Monday

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CrossFit:

CrossFit Football Total:
After Warmup, only 3 attempts are aloud per lift:
Power Clean
Back Squat
Bench Press
Deadlift (lower weight controlled)

WhipCON:

Mean Streets Fight Gone Worse:

Run 800m (2 laps), rest one minute after last person gets back.

3 Rounds:
1 min- burpee
1 min- Dips on Box
1 min- Double Unders
1 min- Ring Pushups
1 min- OverHead Walking Lunges (45/25)
1 min rest then after that last minute rest, immediately Run 800m (2 laps)

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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CrossFit Mini Comp:

A)

4 Rounds:

13 toes to bar
Carry 3 45/25lbs plates 100m (from front garage door to back door and back)

B)

1 Minute on Airdyne
1 minute rest
1 Minute on Airdyne

-For calories

C)

12-9-6-3

Thrusters (95/65)
Chest to Bar Pullups

Team CrossFit:

Teams of 2:

Ground to Overhead: 5000/3500 lbs
-one person working at a time

Both Run 400m

100 Pistols
-one person working a a time

Both Run 400m

100 Hand Release Pushups
-one person working at a time

Wheel barrel each other 150m (garage door to back door and back, and then back to back door)

CrossFit Mean Streets
Downtown Los Angeles

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Saturday

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CrossFit

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

Strength

Clean from Boxes above knee (3), into Half Thruster Push press (1)

6 sets increasing weight

Power Snatch off boxes:

5 sets increasing weight

Front Squat:

5 x 3 @ 85%

CrossFit Mean Streets
Downtown LA

Friday

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CrossFit:

Deadlift

5-5-5

-Working sets need to be all at the same weight.

WOD:

For Quality:

As many rounds as possible in 8 minutes:

10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

WhipCON:

Row 4 min at a damper setting of 2
10 Burpees
Row 4 min at a damper setting of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 2 min at a damper of 7
30 Supine Windshield Wipers
Sprint Row for 1 min at a damper of 10
100 Jump rope Skips
Sprint Row for 1 min at a damper of 10
Rest for 90 sec taking deep breaths
Row for 2 min at a damper of 7
30 supine Windshield Wipers
Row for 4 min at a damper of 5
30 walking lunges holding a 10/5lbs plate in front with a twist toward front leg at bottom of lunge
Row for 4 min at a damper of 2
10 burpees

CrossFit Mean Streets
Downtown Los Angeles<

Thursday

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CrossFit:

Stength:

Work on Split Snatch, keep hands on bar and work up in sets of 4. Switching legs each time

WOD: “Splitting Pine”

For time:

21-15-9 of:

– Split Snatch, 115/75 pounds (alternate legs each rep)
– Box Jumps, 30″/24″

WhipCON:

Teams of 3. Only one person working at a time.:

65 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
65 Pull-ups
55 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
55 Pull-ups
35 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
35 Pull-ups
100 Sumo Deadlift High Pulls (105/70)
250 Wall Balls (20/14 to 11ft)
3 mile Run

If there is an odd number of people, then the team of 2 sub can either do it as RX or scale down to this:

45 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
45 Pull-ups
35 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
35 Pull-ups
25 Pushups (Feet on a 45lbs hi temp plate, thighs not touching ground)
25 Pull-ups
65 Sumo Deadlift High Pulls (105/70)
175 Wall Balls (20/14 to 11ft)
2 mile Run

Make sure to transition fast. Team workouts are not easier than doing it alone. In fact your intensity will be much higher in a team WOD then on your own. You are sprinting as fast as you can then resting while the other two go. Then sprint again. When your turn comes to go do not take that extra second to get ready to go,… you need to already be ready.

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

Bench Press

1-10-1-20-1-30

“Apollo Creed” – As many rounds as possible in 7 minutes.

50 double unders (Advanced*: 50 reps, Intermediate: 30 incl. attempts, Novice: 20 attempts)
15 ring push ups
100m bumper plate farmer carry (Advanced: 45/35lbs, Intermediate*: 25/15lbs, Novice: 15/10lb dbs)

WhipCON:

46 Medicine Ball Cleans
46 Jump Rope (Singles)s
46 Overhead Squats
46 Jump Rope (Singles)s
46 Ring Dips
46 Jump Rope (Singles)s
46 Sit-up (abmat)s
46 Jump Rope (Singles)s
46 Air Squats

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

Overhead Squat:

5-5-5-5-5

-increase weight each set

WOD:

4 rounds:

10 push press 135/95
1 rope climb
Run to first tree and back to light post twice
rest 1 minute

WhipCON:

4 Rounds
1 min each for max reps

Wall Ball Push Press (wallball to 11 feet without the full squat)
Ball Slams
Box Jump
Sumo Deadlift High Pull with Kettlebell
Air Dyne
Rest

CrossFit Mean Streets
Downtown Los Angeles