Month: March 2017

March 31, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 30 Calorie Row 30 Hang Power Snatches 45/35 *Remember, its a PRIMER. If you’re unsure that you can do 30 HPS in a row, scale it down. This isn’t a workout that you break up. Metcon (Weight) Every 30 Seconds for 10 Minutes 1 Power Snatch…

March 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Squat (5@65%, 5@75%, 5+@85%) Metcon (Time) 6-9-12-9-6 Bar Over Burpees Front Squats 135/95 Chest to Bar Pull-Ups

March 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Push Press (5@65%, 5@75%, 5+@85%) Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine…

March 25, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Squat (Find your 1RM) Metcon (Time) Primer 15-10-5 Calorie Row Rx+ Bike Goblet Squat Rx 55/35 Rx+ 70/55 Metcon (Time) 4 Rounds 5 Front Squats 115/75 10 Front Rack Lunges 15 Toes to Bar

March 24, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Bench Press (Find your 1RM) Metcon (Time) For Time 1,000M Row Then.. 40-30-20 Push-Ups 80-60-40 Double Unders

March 23, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Every 1:30 for 15 Minutes 1 Power Clean 1 Hang Squat Clean 1 Jerk *Increase as you go Metcon (AMRAP – Reps) Partner WOD In 4 Minutes 200m Run (Together) 4 Rope Climbs As many Squat Cleans as possible in remaining time. -Rest 1 Minute Repeat for…

March 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat (Find Your 1Rm) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Last time we did Nancy was 8/3/16. Let’s see some improvement.

March 17, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Every 2 Minutes for 10 Minutes 100m Sprint Metcon (Time) Partner WOD 100 Double Unders 50 Wall Balls 40 Toes to Bar 30 KB Box Step Ups 35/25 20″ 20 KB Lunges 35/25 10 Ring Muscle-Ups 20 KB Lunges 30 KB Box Step Ups 40 Toes…

March 16, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 12 Minute EMOM Odd: 10 STO 135/95 Even: 10 Bar Facing Burpees *Remember guys. Its just shoulder to overhead. You aren’t a world class olympic lifter going for the gold medal, or an olympic gymnast performing your final routine. You really don’t need chalk. You don’t…

March 15, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 15 Minute EMOM 1) 200m Run 2) 10 Overhead Squats 95/65 (From Floor) 3) 5 Strict Pull-Ups Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups