Month: May 2016

May 28, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (AMRAP – Rounds and Reps) Ripped Games Wods 5&6 (Partner WODs) WOD 5 (Modified) 10 Minute AMRAP 100m Sprint 10 Front Rack Lunges 95/65 100m Backwards Run w Sandbag Metcon (AMRAP – Reps) WOD 6 Row for Calories *While one partner is doing WOD 5, one partner will be rowing…

May 27, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (AMRAP – Rounds and Reps) Ripped Games WOD 1 (Partner WOD) 10 Minute AMRAP 100 Double Unders 80 Pull-Ups 70 Wall Balls 60 Toes to Bar 50 Hang Power Snatches 95/65 *Reps can be broken up however. Metcon (AMRAP – Reps) Bench Press 6@60% 6@70% Max Reps @50% Metcon (Time)…

May 26, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Ripped Games WOD #2 Clean Complex 1 Clean 1 Hang Clean 1 Front Squat 1 Jerk *10 Minutes to build up to the heaviest weight possible. You may not drop the bar until the jerk is completed. The two cleans can be either power or squat. Metcon (AMRAP –…

May 25, 2016 joey0421

CrossFit Showdown – CrossFit There will only be one class today at 9AM. Happy Memorial Day! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed…

May 21, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat (5@75%, 3@85%, 1+@95%) Go for as many reps as possible at 95% Metcon (Time) Regionals Event 6 1,000m Bike 100ft Handstand Walk 10 Overhead Squats 225/155 500m Row 50 Burpees 5 Overhead Squats

May 20, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Partner Rowing “Eva” 5 Rounds 1000m Row (Switch Every 250) 30 Kettlebell Swings 55/35 30 Pull-UpsOur DJ Event is tonight! Make sure to bring a friend and come to our evening classes for a night full of fun!!!

May 19, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat (5@75%, 3@85%, 1+@95%) Go for as many reps as possible at 95% Strict Press (5@75%, 3@85%, 1+@95%) Go for as many reps as possible at 95% Metcon (Time) Regionals Event 7 21 Thrusters 3 Legless Rope Climbs 15 Thrusters 2 Legless Rope Climbs 9 Thrusters 1 Legless Rope Climb

May 18, 2016 joey0421

CrossFit Showdown – CrossFit Bench Press (5@75%, 3@85%, 1+@95%) Go for as many reps as possible at 95% Metcon (Time) Regional Event 5 3 Rounds 400m run 40 GHD Sit-Ups 7 Deadlifts 405/275Remember, this is a regionals workout, It’s made for the top 1%. Scale the GHD to regular sit-ups, and scale the deadlift weight…

May 14, 2016 joey0421

CrossFit Showdown – CrossFit Bench Press (3@70%, 3@80%, 3+@90%) Get 4 reps @90% Metcon (Time) For Time 30 Calorie Row 30 Box Jumps 30/24 30 Power Snatches 95/65 30 Burpees

May 13, 2016 joey0421

CrossFit Showdown – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (Time) Primer 3 Rounds 5 Thrusters 95/65 30m Sprint 5 Burpees 30m Sprint Annie (Time) 50-40-30-20-10 Double-unders Sit-ups