Month: December 2016

December 31, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) 12 Minute EMOM 1) 30 Second Plank Hold 2) 30 Second Hollow Body Hold 3) 30 Second Superman Hold Metcon (Calories) 6 Rounds 1:30 on, 1:30 off 200m Run Max Cals Bike *Score = Calories Metcon (No Measure) 15 Minutes of Coaches Choice ROMWOD

December 30, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Push Press (3@70%, 3@80%, 3+@90%) Metcon (Weight) 15 Minute EMOM 1 Snatch Pull 1 Power Snatch *Start at 60% and work your way up. Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 3 Strict Chin-Ups 6 Push-Ups 3 Push Jerks 135/95

December 29, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Back Squat (3@70%, 3@80%, 3+@90%) Metcon (AMRAP – Reps) 5 Rounds 1:30 on, 1:00 off 30 Double Unders /60 Singles Max Wall Balls in remaining time *Score = Wall Balls Metcon (AMRAP – Reps) Two attempts of Max Unbroken Double unders. Add both attempts together.

December 26, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Weight) Snatch Knockout 4 Person Rotation 5 Rounds -115 3 Rounds -125 3 Rounds -135 3 Rounds -145 3 Rounds -155 3 Rounds -165 * Keep going until only one person remains. Reps start at 10 and go down by 2 when someone is knocked out. Must be…

December 25, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 8 6 4 2 HSPU KBS 70/50

December 22, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Todays Schedule. One Class @10AM. Happy Holidays! Metcon (No Measure) Todays Schedule. One Class @10AM. Happy Holidays! Metcon (No Measure) Todays Schedule. One Class @10AM. Happy Holidays!

December 19, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) EMOM 14 Odd: 200m Row Even: 10 Alternating KB Snatch Squats Metcon (Time) 3 Rounds 15 Power Cleans 95/65 10 Front Squats 5 Thrusters

December 18, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Push Press (Find your 1RM) Metcon (Time) 10-9-8-7-6-5… Strict Press 65/45 Toe to Bar Metcon (Time) For Time 100 Double Unders

December 17, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Front Squat (Find your 1rm) Metcon (Time) 3 Rounds 50 Air Squats 25 Calorie Row 5 Muscle-Ups

December 16, 2016 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Power Snatch (Find your 1RM) Snatch (Find your 1RM) Metcon (Time) Partner WOD 20-18-16-14…. Power Snatch 1/1 Bar facing burpee in unison