Archive for May, 2013

Saturday

CrossFit:

EMOM 5

3 box jumps (36/30)
Three shuttle runs 50ft (there, back, there)

Rest 1 min

EMOM 5

2 Deadlifts at 70% of 1rm –> make no noise on ground, be soft, no dropping or going down fast
18 lumping lunges

Rest 1 min

EMOM 5

3 box jumps (36/30)
Three shuttle runs 50ft (there, back, there)

Rest 1 min

EMOM 5

2 squat cleans at 80% 1RM
10 jumping lunges

WhipCON:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

3 stand ups
6 pull-ups
9 medballs twists each side 20/14

4 rounds as fast as possible

Rest 4 minutes

3 rounds as fast as possible

Rest 3 minutes

2 rounds as fast as possible

Rest 2 minutes

1 round as fast as possible

WhipCON:

2 min each station
-must start each round with 5 burpees

2 Rounds:

-Alt one arm ring row
-lying windshield wipers
-Alt KB swings (switch hands at eye level)
-Sledge Hammer (alt if you can)
-Speed Skaters

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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Pick a Division that will be the same for both WODs:

A)

For Time:

75 Double unders (D1 only unbroken)
20 Deadlift
50 Double unders (D1 only unbroken)
10 ground to shoulder
25 Double unders (D1 only unbroken)
5 shoulder to overhead

Weight by division: Male/ Female

Division 1 = 225/ 135
Division 2 = 185/ 115
Division 3 = 155/ 95
Division 4 = 115/ 55

B)

3 rounds for time

3 ground to overhead (single movement/snatch)
6 overhead squat
9 burpees with lateral jump over the barbell

Weight by division:

Division 1 = 155/ 95
Division 2 = 115/ 75
Division 3 = 95/ 65
Division 4 = 65/ 35

WhipCON:

5 minutes of Cindy:

-5 pullups
-10 pushups
-15 air squats

3 rounds:

1 min at each station max effort with active body

– Air Dyne
– Straight leg lifts (2seconds up, 4 seconds down)
– Row with palms facing up
– Med Ball Thruster throws and fetch (throw as far as you can, run to ball and throw opposite direction)
– slow back extensions
2 min rest

CrossFit Mean Streets
Downtown Los Angeles

Wednesday

gym front

CrossFit:

Warm up:

Row 1 min at these damper settings:

1,3,5,7,9

WOD:

400m run
30 back squats 155/105
40 dumbbell ground to overhead (45/35)
50 KB swings 70/53
100m walking overhead lunge (45/25)
200m sprint fire hydrant

WhipCON:

Lunge 100m
70 air squats
60 Plate Push Press (45/25)
50 Med ball floor press throw and catch (lying supine throw ball starting from chest straight up and catch)
40 Dumbbell snatches (30/15)
30 walking lunge steps
20 Supermans
10 sit up to stand ups
run 800meters

CrossFit Mean Streets
Downtown Los Angeles

Tuesday

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CrossFit:

Warm up:

Overhead squat:

10 reps with the bar
5 x 95/65 (this should be a light weight for you, under 50% of 1RM)
10 x 95/65
15 x 95/65

High hang squat snatch (no failure, weight light enough for perfect form):

3-3-3-3-3-3

Super set with:

Knee jump onto plates (start on knees, on shoe laces and using explosive hips, jump onto plates.)

2,1,2,1,2,1

Sets of 1 should be at a higher height then sets of 2.

WOD:

21-15-9

Overhead squat 135/95
Ring dips

WhipCON:

4 sets of 10 each arm:

Dumbell Bicep curl to press overhead

After each set jog around block.

3 rounds no rest

10x Grasshopper, grasshopper, push-up, jumping jack
16 bicycle crunches

Rest 2-3 minutes

3 rounds:

10 ring rows
10 dumbell pullovers (back on bench)

Rest 2-3 minutes

3 rounds:

10 each side -med ball wood choppers
10 reverse flys

CrossFit Mean Streets
Downtown LA

Memorial Day Monday

Only one class today at 9am:

Murph:

Run 1 mile

Break up the following in any order you want:

100 pull-ups
200 push-ups
300 air squats

Run 1 mile

CrossFit Mean Streets
Downtown LA

Sunday

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CrossFit:

In 16 minutes:

Row 8 min

with remaining time(8 min) find 1RM Power Clean

rest 5 minutes

In 12 minutes:

Row 6 min

With remaining time find total max HSPU

rest 5 minutes

In 6 minutes:

Row 3min

In remaining time do as many Kettlebell swings 53/35 as possible

WhipCON

A)

1 rope climb
50 pvc Snatch balance
40 toes to bar
30 hand release push-ups
20 walking lunges holding barbell overhead
100 mountain climbers
1 rope climb

B)
Sprint:

1 min ball slams
30 sec rest
30 sec ball slams

CrossFit Mean Streets
Downtown Los Angeles

Saturday

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CrossFit:

All of this is for time. No rest in between two sets:

3 rounds:

1 deadlift 300/205
2 muscle ups
3 full cleans 175/115
4 handstand push-ups

3 rounds:

1 overhead squat 200/125
2 rope climbs
3 full snatches 165/105
40 ft handstand walk (or 1 minute cumulate handstand hold if you can’t walk)

WhipCON:

For Time:
1200 m Run
18 1 arm Push Press with DB
18 Heels to the Heavens
800 m Run
30 1 arm Push Press with DB
30 Heels to the Heavens
400 m Run
42 1 arm Push Press with DB
42 Heels to the Heavens
`

CrossFit Mean Streets
Downtown Los Angeles

Friday

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CrossFit:

On the minute every minute for 8 minutes:

Max handstand in the first 30 seconds. Use no wall if you can, may use paralletes.

Ring dips:

4 sets of max strict dips

-Super set each set in the following order 2-1-2-1 with the movement of running PVC jumps.

4 rounds:

KB Turkish Getup 2 each arm
1 legless rope climb (if cannot do 3 10 sec negative pull-ups)
Rest 30 seconds

—> you may change weight on KB

WhipCON:

30 wallballs
10 box jumps
5 push-ups on corner of box
20 wallballs
10 box jumps
5 push-ups on corner of box
10 wallballs
10 box jumps
5 push-ups on corner of box

Rest 4 minutes

Every 30 seconds for 10 minutes:

Plank sideways on hand and feet for 10 seconds. (Alternate sides each round)

Rest 3 minutes

Sprint 400m

CrossFit Mean Streets
Downtown Los Angeles

Thursday

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Ronnie is going to this seminar if anyone else is interested.

Register: CrossFit Defense Course

CrossFit:

From XWOD:

Muscle Snatch + Power Snatch 2-2-2-2-2-2-2 [All sets @50% 1RM]

Sideways 1,2,3 Sprint 2-1-2-1-2-1-2

-5 to 10 minute rest-

3 Rounds:

30 Mountain Climbers
20 Overhead Walking Lunges 45/25
10 Knees to Elbows

WhipCON:

35 min Amrap “Entering the Fun Zone”

1 hundred meter run
2 Extreme Burpees (jump really high)
3 DB man maker (pushup, left row, right row, squat clean thruster)
4 pistols
5 pull-ups
6 x25m bear crawl
7 DB Push press
8 Ab mat situps
9 Jumping air squats
10 sec Hand Stand hold
20 Double unders

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