Month: September 2016

September 29, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) For Time 1,000m Row 100 Double Unders 50 Wall Balls 100 Double Unders 1,000m Row Metcon (No Measure) Not for time 10-9-8-7-6-5-4-3-2-1 Strict Press Barbell Row Bench Press @50% of 1RM

September 28, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit () Metcon (Time) For Time 1. Muscle-Up 2. Squat Cleans 185/135 3. Box Jumps 4. Toes to Bar 5. Goblet Lunges (Each Leg) 55/35 6. Goblet Squat 55/35 7. 800m Run *Rep Scheme 1 1,2 1,2,3 1,2,3,4…..

September 24, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) For Time 1. Muscle-Up 2. Box Jump 30/24 3. Squat Snatch 135/95 4. Toes to Bar 5. Goblet Lunges (Each Leg) 55/35 6. KettleBell Snatch (Each Arm) 55/35 7. 800m Run *Rep Scheme 1 1,2 1,2,3 1,2,3,4….. Metcon (Weight) 10 Minute EMOM 1 Snatch Grip Deadlift 1…

September 23, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here Metcon (Time) Partner WOD 5k Row Switch every 500m

September 22, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Back Squat (5@75%, 3@85%, 1+@95%) Metcon (AMRAP – Reps) 14 Minute EMOM (7 Rounds) 1 Minute Max Thrusters 95/65 1 Minute Rest Penalty- Less than 5 Thrusters-15 Burpees Less than 10 Thrusters-10 Burpees Less than 15 Thrusters- 5 Burpees *After EMOM is over, rest 3 minutes. Metcon (Time) For…

September 21, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Deadlift (5@75%, 3@85%, 1+@95%) Metcon (Weight) Every 3 Minutes for 18 Minutes Perform 4 Power Cleans @80% and a 10 Calorie Row / Bike Sprint. *Perform one clean every 30 seconds. At the 2 minute mark, perform the 10 calorie sprint. i.e. 0:00-0:29 Clean 0:30-0:59 Clean 1:00-1:29 Clean 1:30-1:59…

September 18, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 10 Minute AMRAP 2-4-6-8-10-12…. Power Clean 135/95 Jerk *Partner A completes round 2, while partner B rests. Then partner B completes round 4, while partner A rests, ect. Metcon (AMRAP – Rounds and Reps) Partner WOD 10 Minute AMRAP 2-4-6-8-10-12… 10-20-30-40-50-60……

September 17, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Weight) Complex Full Snatch Hang Squat Snatch 3 Sets @60% 3 Sets @70% 2 Sets @80% Metcon (AMRAP – Rounds) 10 Minute EMOM 4 Overhead Squats 95/65 4 Bar facing burpees *Score = 1-10 depending on how many rounds completed.

September 16, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Deadlift (3@70%, 3@80%, 3+@90%) Metcon (Time) 21-15-9 Kettlebell Swings 70/55 Box Jumps 30/24 *400m Run after the round of 21 200m Run after the round of 15 100m Run after the round of 9

September 15, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) For Time 20-18-16-14…. Wall Balls 20/14 Chest to Bar Sit-Ups Metcon (Time) 50m Sprint x 5 *Score = each sprint added together.