Month: January 2017

January 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5×5 @75-80%) Metcon (AMRAP – Rounds and Reps) 7 Minute ARMAP 7 Power Cleans 95/65 7 Pull-Ups -Immediately into…. Metcon (Weight) 6 Minutes to find 1RM Power Clean

January 26, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Strength Strength Every 30 seconds for 10 minutes 1 Power Snatch at %65+ Metcon (Time) 3 Rounds for time 400m Run 10 clean and jerks 135/95

January 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (AMRAP – Reps) 4 Rounds, NFT. 10 Strict Pull-Ups 10 Strict HSPU Max Reps Unbroken Toes to bar Metcon (AMRAP – Rounds) 12 Minute EMOM 5 Thrusters 95/65 5 Bar facing burpees *If you don’t finish a round in the minute, take the following round off.

January 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (Find your 1rm) Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 8 Power Snatches 65/45 24 Double Unders *Don’t drop the barbells. Please, for the love of god, don’t drop the barbells. None of that “oh shit, i forgot.” or “I didn’t mean to.” You didn’t forget,…

January 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Clean and Jerk (Find your 1Rm) Metcon (Time) 10 Rounds 3 Clean and Jerks 185/135 3 Muscle-Ups

January 19, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit These next 4 weeks will be be an “Open Prep Cycle”. You will experience more volume, which will factor into increasing your overall muscular endurance. Make sure you attend every class this week. That way you don’t miss out on finding your proper percentages leading up to the open….

January 15, 2017 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (No Measure) Partner WOD 4 Rounds Front Squat Battle @50% *Each round will be 2 minutes long, with a 1 minute rest after the round is over. For minute 1, Partner A will perform as many Front squats as possible @50%. For minute 2, Partner B will perform…

January 14, 2017 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click here Metcon (No Measure) Swole & Flexy time! Coaches choice.

January 13, 2017 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (AMRAP – Reps) EMOM 14 Odd: 3 Strict Press + 5 Push Press @50% of PP Even: 30 Second ME Close Grip Chin-Ups *Enter score as total pull-ups Metcon (Time) 5 Rounds 7 Power Cleans 135/95 7 STO 7 Toe to bar

January 12, 2017 joey0421

CrossFit Showdown, CrossFit Ukon – CrossFit Metcon (Weight) EMOM 14 Odd: 10 Back Squats @50% Even: 5 Calorie Bike (Use rower ONLY if bikes are unavailable) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 2 Goblet Squats 70/55 2 RKBS 6 Box Jump Overs 24/20 *Increase Goblet Squats are RKBS by 2 each round….