Month: June 2016

June 30, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat 5@75%, 3@85%, 1+@95% Metcon (Time) 5 Rounds 7 Squat Cleans 135/95 7 Push Jerks 7 Burpees

June 26, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat (3@70%,3@80%,3+@90%) Get 4 @90% Metcon (AMRAP – Rounds and Reps) Every 30 Seconds 5 Thrusters 95/65 5 Bar Facing Burpees *Go until failure. Metcon (Time) For Time 100 Wall Balls 75 Mountain Climbers 1/1 50 Push-Ups 25 Thrusters 65/45

June 25, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Partner WOD 5 Rounds 200m Run (together) 30 KBS 55/35 3 Rounds 400m Run (together) 30 Toe to Bar 1 Round 800m Run (together) 30 Muscle-Ups *If the kettlebell touches the floor, complete 15 burpees as a team. If one person isn’t holding onto the bar for the toes…

June 24, 2016 joey0421

CrossFit Showdown – CrossFit Turkish Get Up (1-1-1-1-1-1) Deadlift (3@70,3@80,3+@90%) Deadlift Isabel (Time) For Time: 30 Snatches, 135# / 95#

June 23, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Every 1:30 for 15 Minutes (10 Sets) 1 Full Clean 1 Front Squat 1 Jerk *Increase to a heavy complex Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Overhead Squats 95/65 10 Chest to Bar 30 Double Unders *Immediately go into the next WOD Metcon (Weight) 5…

June 22, 2016 joey0421

CrossFit Showdown – CrossFit push press (3@70,3@80,3+@90%) Metcon (AMRAP – Reps) Every 1:30 for 9 Minutes (6 Sets) 200m Row Max Strict Press in remaining time. 65/45

June 19, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Partner WOD 4 Rounds 160′ Sled Push 30 Thrusters 95/65 160′ Sled Push Rest 2 Minutes after each round. *Work together. Partners may switch at any moment. Metcon (Time) Partner WOD 4 Rounds 10 Alternating Weighted Step-Ups 35/25 KB in each hand 16 Dumbbell Snatches 50/35 One partner is…

June 18, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 12 Minute EMOM 1 High Hang Power Snatch 1 Hang Power Snatch Push Press (1×5@65%, 1×5@75%, 1×5+@85%) Metcon (Time) Prmer 10 Power Snatches 65/45 10 Bar over Burpees *Every time you break on the snatches, run 1mile.

June 17, 2016 joey0421

CrossFit Showdown – CrossFit Deadlift (1×5@65%, 1×5@75%, 1×5+@85%) Go for 6 @85% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

June 16, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 15 Minute EMOM 1 Power Clean 1 Hang Power Clean Rest Minutes 5 & 10 Use this time to add weight Metcon (Time) 3 Rounds 10 Clean and Jerks 135/95 20 Push-Ups