Month: October 2016

October 29, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) Partner WOD Every Minute 100m Run Max Deadlifts in reaming time 225/155 Relay Style *Once your team hits 100 Deadlifts, you’re finished. Metcon (Time) 6 Rounds 5 Power Cleans 135/95 5 Jerks 5 Bar Facing Burpees

October 28, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) Primer 2 Rounds Each Round will be 3 Minutes long 1st minute: 10 Second max Calorie Row 2nd minute: 10 second max Calorie Bike 3rd Minute: 100m Sprint Rest 3 Minutes and repeat. Metcon (Weight) Every 30 Seconds for 15 Minutes 1 Squat Snatch @65% Metcon…

October 27, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 7 Push-Ups 7 Dips *After AMRAP, 1 Min rest Metcon (AMRAP – Reps) 3 Rounds 400m Run Max Reps Bench Press @60% Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 7 KBS 55/35 7 Pull-Ups

October 26, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Front Squat (5@75%, 3@85%, 1+@95%) Metcon (Time) Wodapalooza Qualifier #8 (10 Min Cap) 30-20-10 Thrusters Toe to Bar Push Press (5@75%, 3@85%, 1+@95%)

October 22, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Weight) Wodapalooza WOD 2 Find either your 1RM 2RM or 3RM Thruster Metcon (Time) Wodapalooza WOD 5 30 Hang Power Cleans 90 Wall Balls 180 Double Unders

October 21, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Overhead Squat (3@70%, 3@80%, 3+@90%) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

October 20, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) Every Minute for 20 Minutes 1: 200m Run 2: 15 Deficit Push-Ups 3: 10 Calorie Bike 4: 2 Rope Climbs Metcon (Time) 800m Run x 4 Rest 1 Minute in between sets

October 19, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Front Squat (3@70%, 3@80%, 3+@90%) Push Press (3@70%, 3@80%, 3+@90%) Metcon (Time) 3 Rounds 5 Bear Complex 135/95 10 Bar Facing Burpees 20 Double Unders

October 16, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon

October 15, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Push Press (5@65%, 5@75%, 5+@85%) Metcon (Time) 21-15-9 Strict Press 65/45 Pull-Ups Rx+ = Round of 15, chest to bar. Round of 9, muscle up. Metcon (No Measure) Ab Work Coaches Choice