Month: November 2016

November 27, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (10 Rounds for reps) EMOM 10 7 wall balls 7 burpees (both movements done in same minute) 5= scaled 7= RX 10= RX+

November 26, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 5 pull ups 5 box jumps 30/24 . . . 1 minute rest . . . 4 min AMRAP 5 push ups 5 box jumps 30/24

November 25, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap 250m Row 15 Hang power Cleans 95/65

November 24, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) 5 Rounds for time 21 Wallballs 15 Burpees 9 HSPU RX+= Strict HSPU

November 21, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) There will be no AM classes today. Happy Black Friday, see you at night! Bench Press (5@65%, 5@75%, 5+@85%) Metcon (Time) For Time 50 Double Under Buy-in 7 Rounds 6 Pull-Ups 6 Strict Press 95/65 6 Renegades 30/15 6 Push-Ups 50 Double Under Cash-Out

November 20, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) Happy Thanksgiving! There will be one class at 9am. Get your calories burned… you’ll need it!

November 19, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Metcon (Calories) Tabata: Calorie Row

November 18, 2016 joey0421

CrossFit Showdown, CrossFit Ukon, CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Time) Primer 15-10-5 Calorie Bike Goblet Squat 55/35 Front Squat (5@65%, 5@75%, 5+@85%) Metcon (Time) Primer 3 Rounds 10 Burpees 10 Unbroken Dumbbell Push Press Shoulder Press (5@65%, 5@75%, 5+@85%)

November 17, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit This weeks schedule Thursday: One class @9AM Friday: No AM Classes Deadlift (5@65%, 5@75%, 5+@85%) Metcon (Time) For Time 800m Run 30 Power Cleans 800m Run 20 Jerks 800m Run 15 Clean and Jerks

November 14, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep