Month: August 2016

August 27, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (AMRAP – Reps) Back Squat Work up to 50%, then.. Max Reps @50% Metcon (Time) Partner WOD 30-20-10 Overhead Squat 95/65 Pull-Ups Goblet Lunges 55/35 KB Snatch 55/35 400m Run (together) after each round.

August 26, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Primer 30 Calorie Row 20 Thrusters 95/65 10 Bar Over Burpees *If you don’t think you can get 20 Unbroken Thrusters, scale down the weight. Isabel (Time) For Time: 30 Snatches, 135# / 95#

August 25, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 10 Minute EMOM Odd: 8 Push Press @50% Even: 20 Bicycles Metcon (Time) 4 Rounds 400m Run 15 Toe to Bar 10 Deadlifts 185/135 1 Legless Rope Climb

August 24, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 8 Minute EMOM Odd: 10 Front Squats @50% Even: 10 Burpees Metcon (Time) 27-21-15-9 Clean & Jerks 95/65 Wall Balls

August 20, 2016 joey0421

CrossFit Showdown – CrossFit Front Squat (5@75%, 3@85%, 1+@95%) Metcon (Time) For Time 1,000m Row 50 Pistols 1,000m Row 50 Handstand Push-ups 1,000m Row 50 Wall Balls

August 19, 2016 joey0421

CrossFit Showdown – CrossFit Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here

August 18, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 15 Minutes to work up to a heavy Double Power Clean Metcon (Time) 21-15-9 Hang Power Clean 135/95 Toe to Bar

August 17, 2016 joey0421

CrossFit Showdown – CrossFit Back Squat (5@75%, 3@85%, 1+@95%) Metcon (AMRAP – Rounds) 10 Minute EMOM 10 Thrusters 65/45 20 Double Unders Rx+ 95/65lbs 30 Dubs Push Press (5@75%, 3@85%, 1+@95%)

August 13, 2016 joey0421

CrossFit Showdown – CrossFit Metcon (Time) Teams of 3 Relay Race 150m Run x 3 15 Calorie Bike x 3 Metcon (AMRAP – Rounds and Reps) Teams of 3 18 Minute AMRAP Part A. 15 Sumo Deadlift High Pulls 65/45 30 Double Unders Relay Style Metcon (Calories) 18 Min AMRAP Part B. Row for Calories….

August 12, 2016 joey0421

CrossFit Showdown – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Front Squat (3@70%,3@80%,3+@90%) Push Press (3@70%,3@80%,3+@90%)