Month: February 2016

February 28, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Power Clean 4×3 *Same concept as last weeks Snatches. You won’t need to touch and go. Drop the bar after each rep, take a breath, and pick it back up. Increase weight after each set. Man up. You aren’t standing up with the weight and lifting it. You are…

February 27, 2016 joey0421

CrossFit Showdown – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon (No Measure) 3 Rounds Not for time 80ft Farmer Carry 15 Double KB Deadlifts 80ft Farmer Carry *Now this section isn’t for time. That doesn’t mean break it up as much and as often as possible. Let your goal…

February 26, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) 15 Minute EMOM 1)150m Run 2)10 Calorie Bike 3)12 Burpees *If your double unders aren’t where they need to be, replace the 10 calorie bike with 1 minute of double under attempts. You WILL need them for the open. Could be as soon as this Thursday. ()

February 21, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) *THERE WILL BE NO 730PM CLASS TODAY, AND FOR THE NEXT 4 THURSDAYS AFTER* Remember guys. These are the weeks of the CrossFit Open. The most important weeks of the year. I expect EVERYONE to attend the 5 Open Box Bash events. We are Showdown. When there’s an…

February 20, 2016 joey0421

CrossFit Showdown – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

February 19, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 7Rm Touch and go Power Clean The Open is upon us. The lines should be blurred between strength and conditioning. Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Power Cleans 95/65 10 Push Press *Rx today is LIGHT. That means if this “Rx” weight is a little…

February 18, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Every Minute on the Minute for 5 Minutes 5 Back Squats @55,60,65,70,75% *Keep the tempo high. Get your 5 reps as fast as possible, add more weight, and get ready for the next set. Move fast and don’t get caught up. Metcon (No Measure) Kipping Skill Work Work on…

February 15, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Surprise WOD This WOD is going to suck. It’s going to suck so bad, that if I posted it, nobody would show up. 😀 In all seriousness, this is our last day before the week of the CrossFit Open. The volume has been high, the wods have been tough,…

February 13, 2016 joey0421

CrossFit Showdown – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

February 12, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Primer 6 Rounds of “Cindy” *Remember. Primers are meant to be done as fast as humanly possible. Metcon (Weight) 12 Minute EMOM Odd: 10 Push Jerks (As heavy as possible) Even: 2 Rope Climbs Metcon (AMRAP – Reps) 5 Roudns 1 Minute max effort burpees 1 Minute rest