Month: January 2016

January 31, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 15 Minute EMOM Min 1-5: 3 Hang Power Snatch Min 6-10: 2 Power Snatch Min 11-15: 1 Full Snatch *Start off light. Keep speed and technique sound. Increase weight as you go. As you get to the end of the EMOM, you should be lifting around 80-90%. Think efficiency,…

January 30, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) EMOM for 10 Minutes Even: 10 Deadlifts @50-60% Odd: 10 Bar Over Burpees *Use a weight that’s comfortably heavy. Something that will make you push hard, but able to be completed unbroken. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

January 29, 2016 joey0421

CrossFit Showdown – CrossFit CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Metcon (Weight) EMOM for 5 Minutes 5 Push Press @75% 1 Minute rest, then… Metcon (Weight) EMOM for 5 Minutes 10 Push Press @50-60%

January 28, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) E2MOM for 10 Minutes 10 Back Squats @60% *Focus on speed. Finish these 10 reps unbroken and as fast as possible. Adjust the % accordingly. Metcon (Time) For Time 3-6-9-12-15 Thrusters 135/95 10-20-30-40-50 Double Unders

January 24, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat (5-3-1+ @75,85,95%) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 50 Double Unders 25 Deadlifts 155/105 10 Bar Muscle-Ups Metcon (Weight) Immediately Followed By 6 Minutes to find 3RM Thruster

January 22, 2016 joey0421

CrossFit Showdown – CrossFit Overhead Squat (5,3,1+ @75,85,95%) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

January 22, 2016 joey0421

CrossFit Showdown – CrossFit Overhead Squat (3,3,3 @70,80,90%) Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

January 21, 2016 joey0421

CrossFit Showdown – CrossFit Push Press (5,3,1+ @75,85,95%) Deadlift (5,3,1+ @75,85,95%) Metcon (Time) 3 Rounds 400m Run 10 Hang Power Snatches 95/65 10 Strict Handstand Push-Ups Rx+ 135/95

January 21, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Partner WOD 100 Calorie Row / 80 Calorie Bike Rest 1 Minute 5 Rounds (Each, Relay Style) 10 Thrusters 95/65 10 Bar Over Burpees Rest 1 Minute 100 Calorie Row / 80 Calorie Bike

January 20, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) From 0:00-8:00 Complete For Time 21-15-9 Box Jumps 24/20 Kettle Bell Swings 55/35 Rx+ 70/55 Metcon (No Measure) From 8:00-18:00 EMOM For 10 Min Even: 3 Clean & Jerks 185/135 Odd: 10 Bar Facing Burpees Rx+ 225/155 Metcon (AMRAP – Rounds and Reps) From 25:00-32:00 7 Minute AMRAP 250m…