Archive for November, 2013

CFMS Saturday

CrossFit:

A)

Skip
5 Sets of 25 Yards*
*Skip 25 Yards, Walk Back and Immediately Start Next Set

Backwards Run
5 Sets of 25 Yards*
*Same as Above

Side Shuffle
6 Sets of 25 Yards*
*Same as Above + Alternate Lead Foot After Each Set

Sprint
8 sets of 25yards
*SAME rest

B)

At least:
2 attempts at max handstand walk for distance

C)

Time cap: 14 minutes

10 rounds:

4 Muscle Ups
8 toes to bar
12 Med ball seated twists 20/14

If you cannot do muscle ups do Burpee pull-ups

WhipCON:

3 rounds:

run 800m
15 Burpee (no pushup) to jump over med ball
run 200m
10 Pushup to twist toward ceiling (end with one arm pointing towards ceiling, other on ground)
run 400m
5 Squat Clean Wallballs for max height

CrossFit Mean Streets
Downtown Los Angeles

CFMS Friday

Class times:

9am CrossFit
10am WhipCON
6pm CrossFit
6pm WhipCON
7PM Fundamentals

Wods are a secret! Show up and have a good time

CFSS Friday

Reminder schedule today is

6:30am class
6:15pm class

CrossFit:

5 rounds:

5 clean sand jerks 135/95
20 medballs twists
Run 200m

CFMS Thanksgiving

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TURKEY DAY WORKOUT:

9AM CrossFit:

5 chest 2 bar pullups
10 box jump overs m:24in w:20in
15 burpees
20 kb swings m: 70# w:53#
25 toe 2 bar
20 kb swing m:70# w:53#
15 burpees
10 box jump overs m:24in w:20in
5 chest 2 bar pullups

10AM WhipCON:

2 Dead lifts
2 hand stand pushups
50 double unders
Run 150m
4 Dead lifts
4 hand stand pushups
40 duble unders
Run 150m
6 Dead lifts
6 hand stand pushups
30 double unders
Run 150m
8 Dead lifts
8 hand stand pushups
20 double unders
Run 150m
10 Dead lifts
10 hand stand pushups
10 double unders
Run 150m

CrossFit Mean Streets
Downtown Los Angeles

CFSS Wednesday

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CrossFit:

A)

50 Power Cleans 75/45
40 Situps
30 Shoulder to Overhead
20 Power Snatches
10 Squat Clean Thrusters
Walking lunge 200ft Holding 15/10lbs plate overhead

B)

Work up to 1RM Back Squat

CrossFit Smiley Streets
Downtown Los Angeles

CFMS Wednesday

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CrossFit:

FRAN:

fran ecard

WhipCON:

Tabata 8 rounds then switch exercises:

-Wallballs 20/14
-Pullups
-Pushups
-Situps
-Air Squats

No rest, count total amount of reps

CrossFit Mean Streets
Downtown Los Angeles

CFMS Tuesday and Thanksgiving schedule

20131125-172535.jpgCrossFit:

Thanksgiving Schedule:

Wed: Normal

Thursday:

9am CrossFit
10am WhipCON

Friday:

9am CrossFit
10am WhipCON
6pm CrossFit
6pm WhipCON
7PM Fundamentals

Sat: Normal

Sun: Normal

4 rounds:

Run 400m
2 muscle ups
4 deadlifts 315/225
6 burpees
8 box jumps 30/20

WhipCON:

A)

You have 45 seconds to complete each task. Then move onto the next. If you finish before 45sec is up you get the rest of the time to rest. If you don’t, cut your reps short and move on

5 rounds:

-12 pushups
-10 box jumps
-8 KB swings
-6 pullups
1 min rest

B)

21-15-9

weighted abmat situp 15/10 (arms extended perpendicular to ground)
Mountain Climbers 2 count

C)

Sprint 400m

CrossFit Mean Streets
Downtown Los Angeles

CFSS Tuesday and Thanksgiving schedule

andrea ager smiley streets crossfit los angeles

Thanksgiving Schedule:

Wed: Normal

Thur: Closed

Friday:
6:30am
6:15pm

CrossFit:

1 round of Cindy (5 pullups, 10 pushups, 15 squats)
2 Clean and Jerks 155/100
1 round of Cindy (5 pullups, 10 pushups, 15 squats)
4 Clean and Jerks
1 round of Cindy (5 pullups, 10 pushups, 15 squats)
6 Clean and Jerks
1 round of Cindy (5 pullups, 10 pushups, 15 squats)
8 Clean and Jerks
1 round of Cindy (5 pullups, 10 pushups, 15 squats)
10 Clean and Jerks

CrossFit Smiley Streets
Downtown Los Angeles

CFMS Monday

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CrossFit:

A) EMOM x 10mins

2 Snatchs @ 60% 1RM only – work on speed and perfect reps

B) EMOM x 10mins

2 Cleans @ 60% 1RM only – work on speed and perfect reps

C) EMOM x 10mins

2 Jerks @ 60% 1RM only – work on speed and perfect reps

WhipCON:

“loredo”

6 Rounds:

24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

CrossFit Mean Streets
Downtown Los Angeles