Month: March 2016

March 31, 2016 joey0421

CrossFit Showdown – CrossFit Metcon EMOM 12 1) 30 Double Unders 2) 10 Calorie Row 3) 15 Burpees Weightlifting Push Press 1×5 @65% 1×5 @75% 1×5+ @85% *Same concept. Go at 85% until failure. Goal is at least six reps. Metcon For Time 150 Double Unders 50 Calorie Row 35 Burpees

March 30, 2016 joey0421

CrossFit Showdown – CrossFit Weightlifting Deadlift 1×5 @65% 1×5 @75% 1×5+ @85% *Go for at least 6 reps at 85% Metcon 5 Rounds 20 Sit-Ups 15 Goblet Squats 70/55 10 Ball Slams 20/15

March 27, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Find your 1RM Deadlift Metcon (Time) 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees *Oh my gosh! Oh no! Omg, Seriously? Yes. Suck it up. This is CrossFit, not Zumba. Embrace the suck and become better.

March 26, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Find your Back Squat 1RM Metcon (Time) 100-80-60-40-20 Double Unders 30-25-20-15-10 Kettle Bell Swings 70/55 Metcon (Time) EWOD 3 Rounds 400m Run 1 Minute Rest *You are resting 1 minute after each run. What does this mean about the three runs? You guessed it! FAST!!!! *If you had to…

March 25, 2016 joey0421

CrossFit Showdown – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click…

March 24, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Find your Push Press 1RM Metcon (Calories) Tabata Calorie Row Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 3 Push Jerks @80% of todays 1rm 6 Bar Over Burpee

March 23, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) So the Open is finally over. We learned a lot this year. What were good at, what were not good at, what we thought we were good at, but not under pressure. It’s back to the drawing board. Back to working hard. There are many things that factor…

March 19, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) REMINDER: No 730PM Class tonight. This is the final Open Box Bash event. Metcon (Weight) 5 Sets 1 Power Clean + 1 Squat Clean *Touch and go for the two lifts. As soon as you start the Power Clean, the bar isn’t leaving your hands until you finish…

March 18, 2016 joey0421

CrossFit Showdown – CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here Metcon (Weight) Find a 5RM Bench Press Then.. 4×3 @ todays 5RM *Your chest and triceps will…

March 17, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) 5 Rounds Every 30 Seconds 100m Sprint -Rest 2 Minutes and Repeat Metcon (AMRAP – Rounds and Reps) Partner WOD 15 Minute AMRAP Partner A- Row for Calories Partner B- 15 Hang Power Snatches 95/65 15 Box Jumps 24/20 *Relay style. One partner will be rowing while one…