• 13 Franklin St
  • Salem,
  • Ma
  • 01970
  • 978-219-2006 |
  • crossroadssac@gmail.com
  • crossroadssac@gmail.com
Crossroads Strength and Conditioning

Monday, June 6, 2016 - Kettlebells

  • 2016-06-06
  • workouts

Turkish Get up 3x2   4 Rounds 10 KB Swings 5 KB Double handed Clean 10 Single Arm Swings (R) 5 Single Arm Clean + Squat + Press (R) 10 Single Armn Swings (L) 5 Single Arm Clean + Sq....

Monday, May 23, 2016 - HIT

  • 2016-05-23
  • workouts

5 Rounds 400m Run 15 Goblet Squats 15 Hands Off Push Ups 15 V-Ups

Friday, May 20, 2016 - Kettlebells

  • 2016-05-20
  • workouts

KB Complex 5 Rounds Perform all on the right side without putting the Kettlebell down then perform all on the left side. That completes 1 round   5 Single Arm Swings 5 Snatches 5 Cleans 5....

Thursday, May 19, 2016 - Timed

  • 2016-05-19
  • workouts

5 Rounds of 3 min of work 1 min Rest 3 Power Cleans 5 Burpees 9 Jump Squats   ***complete as many rounds within around. After the minute rest, pick up where you left off in the previous....

Wednesday, May 18, 2016 - LIFT

  • 2016-05-18
  • workouts

Pause Front Squat 5x3   Bench Press 4x4   Accessory Work 3 Sets of Each 8 Split Squat R/L 10 Lateral Raises 10 Standing Halo w/plate R/L 10 Overhead Tricep Press

Tuesday, May 17, 2016 - Conditioning

  • 2016-05-17
  • workouts

Run 800m 30 Alt Dumbbell Snatch Row 1000m 30 Manmakers 150 Double Unders/300 single Jumprope junps 30 Burpees

Monday, May 16, 2016 - HIT

  • 2016-05-16
  • workouts

21-15-9-9-15-21   Thrusters Box Jumps   ***Back at it! This is a tough one...but hey let's start off Monday with a bang!

Wednesday, May 11, 2016 - LIFT

  • 2016-05-11
  • workouts

5 Rounds of the following 8 Romanian Deadlifts 10 ALt Dumbbell Push Press 16 Alt Single Leg Squats 25 Hip Thrusts/ Bridges w feet elevated 15-20 Dips

Tuesday, May 10, 2016- Conditioning

  • 2016-05-10
  • workouts

Run 400m 2 Rounds of 30 Walking Lunges 1 Sled Push 800m Run 2 rounds of 30 Jump Squats 1 200m Overhead plate Carry Run or Walk 400m Run 2 Rounds of 5 Tire Flips 15 Broad Jumps   &nbs....

Monday, May 9, 2016 - HIT

  • 2016-05-09
  • workouts

As many rounds as possible in 20 minutes of   7 Thrusters 9 Box Jumps 12 Kettlebell Swings   *** after lie on the ground and catch your breath...

Friday, May 6, 2016 - Kettlebells

  • 2016-05-06
  • workouts

Buy in 100 KB Swings   10-9-8-7-6-5 KB Snatch Goblet Squat   Finisher 3 Rounds 1 Suitcase Carry R/L 16 Plank Rows

Thursday, May 5, 2016 - Time

  • 2016-05-05
  • workouts

5 Rounds of 45:15 Battle Ropes TRX Rows Double Unders/Single jump rope jumps Grasshoppers Back Squat

Monday, May 2, 2016 - HIT

  • 2016-05-04
  • workouts

4 Rounds of 10 Step ups R/L 12 Push ups 10 Alt Dumbbell Snatch    Core conditioning 3 rounds of 24 Decline plank with alt knees 10 Halo sit ups R/L 10 Supermans

Tuesday, May 3, 2016- Conditioning

  • 2016-05-04
  • workouts

40-30-20-10 Walking Plate Lunges Wall Balls V-ups

Weightlifting Wednesday, May 4, 2016 - LIFT

  • 2016-05-04
  • workouts

Glutey Booty Day Reverse Barbell Lunges 4x12 (Alt)   3 sets of each 10 Landmine single leg deadlifts 8-10 Seated Overhead Press (Dumbbells) 15-20 Single Leg Bridges 20  Banded Side s....