Month: July 2016

July 30, 2016 joey0421

CrossFit Showdown – CrossFit Bench Press (Find your 1rm) Metcon (No Measure) Tabata *Each movement will be one full tabata. Rest 1 Minute between rounds. 1. Push-Ups 2. Strict Chin-Ups (odd)/ Kipping Pull-Ups (even) 3. Supinated Barbell Row 95/65 4. Strict HSPU (odd)/ Kipping HSPU (even) 5. Barbell Bench Press

July 29, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat (Find your 1rm) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

July 28, 2016 joey0421

CrossFit Showdown – CrossFit Push Press (Find your 1RM) Metcon (Time) 10-8-6-4-2 1-2-3-4-5 Clean and Jerks Rope Climbs *Increase Clean and jerk weight afer each round 135/95 165/115 185/135 205/145 225/155

July 27, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat (Find your 1RM) Metcon (Weight) 21 Minute EMOM 1) 5 Front Squats @65% 2) 7 Calorie Bike 3) 9 Burpee Box Jumps 24/20

July 24, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Primer 10 Alternating KB Snatch Shuttle Sprint 10 Alternating KB Snatch Shuttle Sprint Metcon (Time) CrossFit Games Event 7 10 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Jerks 155/105

July 23, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Every 30 seconds for 10 Minutes 1 Power Snatch @80% Metcon (Time) CrossFit Games Event 12 200m row 50 dubs 200m row 50 dubs .4 mile bike 50 dubs 200m row 50 dubs 200m row 3 legless rope climbs

July 22, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (No Measure) Skill Work: Handstand Pushups Metcon (Time) CrossFit Games Event 9 12 Strict deficit HSPU (Ab mat 2x Red Plate) 15 Back Squats 225/165 20 Bar facing Burpees 9 Strict Deficit HSPU 18 Front Squats 205/145 20 Bar facing Burpees 6 Strict Deficit HSPU 21 OHS 185/125 20 BF…

July 21, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Every 30 Seconds for 15 Minutes 1 Power Clean @80% Metcon (Time) For Time 40 Power Cleans 135/95 40 Ring Dips 800m Run 200′ HS walk (turf x3)

July 20, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 12 Minute EMOM Odd: 5 Back Squats @70% Even: 5 Calorie Bike Metcon (Time) For Time 50 Pistols/150 Air Squats 25/20 Calorie Bike 50 Wall Balls 20/14

July 16, 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…