Month: April 2016

April 30, 2016 joey0421

CrossFit Showdown – CrossFit Bench Press Find your 1rm () Metcon (Time) For Time 1,000m Row 20-30-20 Push-Ups 40-60-40 Double Unders

April 29, 2016 joey0421

CrossFit Showdown – CrossFit Strict Press Find your 1RM Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008To learn more about Ship click here

April 28, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) PRIMER 3 Rounds 10 Calorie Row 10 KBS 55/35Warm-up, loosen up, and do the primer before anything. GO FAST. You aren’t resting in primers, remember that Metcon (Weight) 12 Minute EMOM 1 Snatch Pull 1 Power Snatch @60-70%Don’t worry about going heavy. Focus on bar path and speed. You…

April 27, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat Find your 1RM Metcon (Time) For Time 200m Run 21 Thrusters 95/65 400m Run 15 Thrusters 800m Run 9 Thrusters

April 23, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 200m Run 10-20-30 Mountain Climbers Bicycles -Rest 2 10 Minute AMRAP 50 Double Unders 6-8-10 Dumbbell Snatches 50/30 Pistols / Goblet Squats -Rest 2 10 Minute AMRAP Max Distance row

April 22, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat 1×6 @55% 1×8 @65% 1×10 @75% Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

April 21, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) 21-15-9 Handstand Push-Ups Pull-UpsThis WOD should be taken as a PRIMER. If you don’t think you can at least do the first round unbroken, scale down. Push Press 1×6 @55% 1×8 @65% 1×10 @75% Metcon (No Measure) Every minute for 5 Minutes 10 Calorie Bike SPRINTGoal: Finish each round…

April 20, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat 1×6 @55% 1×8 @65% 1×10 @75% Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 200m Run 5 Power Snatches 95/65 10 Overhead Lunges 15 Wall Balls 20/14 Rest 1 Minute

April 15, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat (5@75@,3@85@,1+@95%) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#