Archive for December, 2013

Schedule for New Years

We will be closed for classes Dec 31st and Jan 1st. We will reopen Jan 2nd for a full schedule.

Open gym at Mean Streets Dec 31st (Tuesday) at noon for those of you who want to come use the gym on your own.

CrossFit Mean Streets
Downtown Los Angeles

CFMS Monday (Last workouts of 2013!)

CrossFit:

A)

For max load:

Hang Power Snatch (lower bar into Back Squat position)
Lunge, Left
Lunge, Right
Heaving Snatch Balance
Overhead Lunge, Left
Overhead Lunge, Right

B)

21-15-9

Push Press 135/95
Box Jump 24/20

C)

EMOM 20

1 or 2 muscle ups

WhipCON:

Eight rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
50 ft carioca x 4

CrossFit Mean Streets
Downtown Los Angeles

CFMS Sunday

CrossFit:

A)

21-15-9

Overhead Squats 95/65
KB Swings 53/35
Double Unders
Run to hydrant and back after each round

B)

Push Press:

Work up to 2RM

C)

9-5-3

Thrusters 165/105
Bar Muscle ups (Or triple the CTB pull-ups)

WhipCON:

50 Wall Balls
Crab Walk 50ft
30 Wall Balls
Crab Walk 50ft
10 Wall Balls
Crab Walk 50ft
Handstand hold 45seconds
Wallball plank push 50ft
50 Air squat box jumps (do a full air squat and come out of it into the jump onto box)

CrossFit Mean Streets
Downtown Los Angeles

CFMS Saturday

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CrossFit:

3 rounds:

Overhead Walking lunge 50ft 45/25 (no dropping plate)
40 Med Ball seated twists
30 Push Press 75/45
20 Toes through Rings
10 Stand ups

Back Squat for form:

3-3-3

WhipCON:

50-40-30-20-10 Box Alternating Step ups (dumbbell in both hands)
25-20-15-10-5 Toes to Bar
25-20-15-10-5 Alternating one legged pushups

CrossFit Mean Streets
Downtown Los Angeles

CFMS Friday

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CrossFit:

A)

Work up to heaviest weight:

3 Deadlifts, 1 hang Power Clean, 1 Split Jerk

B)

3 burpee pullups
20 KB Swings 70/53
20 Box Jumps 30/24
3 burpee pullups
15 KB Swings 70/53
20 Box Jumps
3 burpee pullups
10 KB Swings 70/53
20 Box Jumps
3 burpee pullups
5 KB Swings 70/53
20 Box Jumps

WhipCON:

A)

3 rounds

Run 200m
10 back squat
10 Stationary lunge each leg 45/35
50ft bear crawl
50ft crab walk

B)

3 round not for time:

10x Overhead weighted lunges forward
10x overhead weighted lunges backwards (45#/25#)
10x KB RDL (70#/53#)
25 Robots. (plank on elbows then go to hands, and repeat)

CrossFit Mean Streets
Downtown Los Angeles

CFMS Thursday

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CrossFit:

Elizabeth Stacked with a 800m buy out:

45 Squat Cleans 135lbs
45 Ring Dips

Buy out: Run 800m

WhipCON:

4 rounds:

Run 400m
1 rope Climb
8 1 Arm Alternating DB Split jerk (go heavy)
8 1 arm ALternating DB Split Jerk on other arm

CrossFit Mean Streets
Downtown Los Angeles

CFMS Tuesday: 12 days

Christmas:

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

The WOD is complete when the 12 Thrusters are completed.

– 1 Clean (95/135)

– 2 Hand Stand Push Ups

– 3 Front Squats (95/135)

– 4 Sumo DeadLift High-Pull (95/135)

– 5 CTB Pull Ups

– 6 Box Jumps (20/24)

– 7 Burpees

– 8 Push Ups

– 9 Wall Balls (14/20)

– 10 Kettle Bell Swings

– 11 Deadlifts (95/135)

– 12 Thrusters (95/135)

For time.

CFMS Monday

CrossFit:

#1:

2 min AMRAP:

2 Burpees
4 walking lunges(knee to ground and to full extension at top)

rest 2 min

3 min AMRAP:

4 Hanging Windmills (get torso parallel to ground if possible)
1 arm Strict Plate Press X 10 each side (hold plate on bottom by gripping from underneath, and press up)15/10lbs

#2:

8 Min:

Every Minute on the minute:

1 Split Jerk
1 Front Squat

(use around 75% of 1RM jerk)

#3:

5 Rope Climbs for time

WhipCON:

A)

5 rounds:

10 deadlidfts 35/15lbs dumbbells
10 front squats 35/15lbs dumbbells
10 pushups
15/10 cal airdyne
rest 5 min

CrossFit Mean Streets
Downtown Los Angeles

CFMS Sunday

CrossFit:

A)

For time:

Bike 50 cal
Run 400m
30 burpees

B)

8 rounds of Tabata toes through rings
-score is lowest round

C)

Wall ball style(full squat, no granny throws): hit the ceiling by the ropes with the heaviest ball possible.

D)

3 min clock:

Two movements:

Hold a 95/65lbs barbell overhead
Air squat (only counts if its ass to grass)

Every second barbell is overhead is a point.

Every air squat is a point

WhipCON:

SMR

-Pick 3 areas

Spend 2 min for each area

WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Buy out: 400m run

Score is total reps and 400m run

CrossFit Mean Streets
Downtown Los Angeles

CFMS Saturday

CrossFit:

Skill/Strength

Plank Holds (from elbows)

3 Rounds – 1 Minute Each

-Front
-Right side
-Left side

3 Rounds of

3 Minute AMRAP

3 Burpees
6 Air Squats
9 KB Swings 55/35#

Rest two minutes between each AMRAP

Score is the total reps of all three rounds combined.

WhipCON:

Perform each round as fast as possible and then rest precisely 2 minutes in between each round

5 rounds of:

20 burpees
30 squats
40 Grasshoppers
50 Med Ball(or any weighted item) Twists
Shuttle Run in Alley: Run to gate opening and back, to first gate end and back, to end of first building at back.
Rest 2 min

(may scale to half the reps, to keep up intensity)

CrossFit Mean Streets
Downtown Los Angeles