Archive for December, 2012

Sunday

CrossFit Mini Comp:

Wod 1

3 Rounds for time of:
10 Deadlifts (275lbs men / 185lbs women)
50 Double-unders

Wod 2

“Jackie”
1K Row
50 Thrusters (45lb barbell men and women)
30 Pull-ups

Wod 3

10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women – A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Team CrossFit:

Teams of 2

60 Front squats (135/93)
50 Hang power cleans
40 Chest to bar pull-ups (Rx+Muscle-ups)

Take turns completing reps until done. One partner must be in Push-up plank in order for reps to count.

CrossFit Mean Streets
Downtown Los Angeles

Thursday

CrossFit:

Every minute on the minute:

1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes.

-Bar leaves ground on Power Snatch and does not touch until after the OHS. Perfect form. You may change weight during the 10 minutes.

Then:

Death by air squat to pull-up

WhipCON:

6 rounds of Tabata (20 sec on, 10 sec off) each station then move to the next:

Dumbbell Bench Press
Goblet Squat with KettleBell
Alt one arm Ring Rows
Battle Rope alt up and down
Plank
Jumping Stationary Lunges
Carioca 50 ft back and forth

7pm WHIP:

Barbara
20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 Mins

Repeat All For 5 Rounds

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

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CrossFit:

Run 1200m
50ft handstand walk (or 15 wall walks)
10 wallballs 30lbs
20 1 arm alt kb swings 70lbs

rest 2min

Run 800m
50ft handstand walk (or 15 wall walks)
10 wallballs 30lbs
20 1 arm alt kb swings 70lbs

rest 1 min

Run 400m
50ft handstand walk (or 15 wall walks)
10 wallballs 30lbs
20 1 arm alt kb swings 70lbs

WhipCON:

4 rounds for time:

run 400m
40 air squats

rest then:

2 rounds:

row 500m
15 burpee pullups

CrossFit Mean Streets
Downtown Los Angeles

Christmas Eve

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Remember today’s schedule:

9am CrossFit
10:30 whip
Open gym from 11:30-3:30
CrossFit: 3:30
Gym closed at 4:30

CrossFit:

“JINGLE BELLS”
Christmas Day 2012

WARMUP:
100 barbell pushpresses (45/35)
100 dumbbell snatches (30/15) (50 per arm)

go to failure then switch to other exercise until reaching the prescribed 100 reps for both

WOD:

4 rounds of:

25 kettlebell around-the-worlds in each direction
25 kettlebell swings
25 kettlebell goblet squats
25 kettlebell sumo deadlift high pulls

chalk your fingers or die
increase weight each round
guys: 44/53/61/70
girls: 35/44/53/61

WhipCON:

12 days of Christmas

1 Burpee
2 Handstand Pushups
3 Supermans (or deadlift 225/155)
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 supermans, 2 handstand pushups 1 burpee, etc…..

CrossFit Mean Streets
Downtown Los Angeles

Sunday

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CF comp:

A:

Elizabeth

-squat cleans 135/95
– ring dips

B:

Guys start at 95 girls start at 45

2 strict presses and 5 pull-ups every 2 minutes.

Guys increase weight by 10lbs and girls 5lbs every set until failure.

C:

50 wallballs for time 20/14

Team CrossFit

Teams if 3, one persons working at a time:

5000m row
50 knees to elbows
60 push-ups
70 pull-ups
80 air squats
1200m run (each run 400)
5000m row

CrossFit Mean Streets
Downtown Los Angeles

Christmas and New Years Schedule for Mean Streets

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Christmas Schedule:

22nd and 23rd:
normal schedule

24th:
9am CF
10:30 whip
Open gym from 11:30-3:30
CrossFit: 3:30
Gym closed at 4:30

25th:
Closed

26th-30th
As normal

31st and 1st
Closed

2nd:
Be here to start the year off right

CrossFit:

Fran

21-15-9

Thrusters 95/65
Pull-ups

Strength

Find out on arrival

CrossFit Mean Streets
Down town Los Angeles

Friday

Here is a carol from our friends in Hawaii:

CrossFit:

5 rounds:

1 rope climb
10 pullups

rest 3 min

4 rounds:

5 kettlebell swings 98/70lbs
10 air squats

rest 2 min

3 rounds:

10 knees to elbows
20 muscle snatch 75/45lbs

rest 1 min

30 sec cal sprint on rower
30 sec rest
30 sec cal sprint on rower

WhipCON:

4 rounds:

10 air squats
10 burpees
10 4 count fluttering leg kicks
10 db squat clean thrusters
10 supermans
10 star jumps
Run 400m

CrossFit Mean Streets
Downtown Los Angeles

Thursday

crossfit downtown los angeles
CrossFit:

“THE FUN ZONE” 35 min AMRAP
1 x100m SPRINT
2 Extreme Burpees
3 Bar muscle ups
4 x 50 feet Bear Crawl with DB’s
5 Squat Clean (155/105)
6 Pistols
7 C2B pullups
8 DB Clean and Jerk (GtoOH) (45/30)
9 feet Hand Stand walk
10 sec L sit hold
50 Dus

WHIPCON

Run 1 mile for time.
Then

4 rounds of “Baseline”.
Row 500m
40 air squats
30 situps
20 pushups
10 pullups

Run 1 mile for time

7pm Whip:

Nancy

5 Rounds For Time
400m Run
15 Overhead Squat 95lbs

CrossFit Mean Streets
Downtown Los Angeles