Month: April 2017

April 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Overhead Squat (Find your 1RM) Flight Siulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders *You must go unbroken in each set before moving on. Metcon (No Measure) WOD? Idk, Joe. It’s Friday.

April 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (Find your 1RM) Metcon (Weight) 5 Sets 30 on / 30 off Front Rack Hold @110-130% of Front Squat 1RM Metcon (No Measure) 4 Sets 200M Sprint 1/1 Work Rest CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

April 28, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Clean and Jerk (Find your 1RM) Metcon (Time) Box Life WOD “The Triplet” For Time 20 Yard Sled Push (One Way on turf) 3 Rope Climbs 10 Squat Cleans 20 Yard Sled Push 2 Rope Climbs 8 Squat Cleans 20 Yard Sled Push 1 Rope Climb 6 Squat Cleans

April 27, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat (Find your 1rm) Metcon (Time) For Time 1,000m Row Buy-in 3 Rounds 3 Ring Muscle-Ups 6 Clean & Jerks 9 Bar Facing Burpees

April 26, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (Find your 1rm (Strict Press)) Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To…

April 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Partner WOD 20 Bench Press 115/75 2 Sets of Max Rep Thrusters until 100 Reps are completed 95/65 Metcon (No Measure) 4 Round Superset 8 Barbell Rows 8 Barbell Curls *Keep the weight heavy enough that 8 reps becomes difficult. Metcon (No Measure) 3 Sets 30 Second…

April 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Freakin Throwdown “Heavy & Fast” Teams of 3 12 Bear Complex 205/135, 175/105 or 115/75 One-Arm Overhead Walking Lunges Unbroken 70/55 20-40-60-40-20 Metcon (Time) Freakin Throwdown “Assault & Swim” Teams of 3 75 Calorie Bike 6 Sled Pushes 140/90 (Down & Back = 1) 60 Deadlifts 205/135…

April 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Every 3 Minutes for 15 Minutes 10 Calorie Row 10 Burpees 10 Push Press @50-60% Metcon (AMRAP – Rounds and Reps) Partner WOD 12 Minute AMRAP 3 Power Snatches 135/95 6 Box Jump Overs 9 KBS 70/55 *Relay Style

April 19, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes 200M Run 8 Back Squats @50-60% Metcon (AMRAP – Rounds and Reps) Partner Running Cindy 20 Minute AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats *One partner runs 400m while the other works through rounds of Cindy. Partners switch after 400m…

April 15, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Push Press (5,3,1) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Clean & Jerks 135/95 10 Toes to Bar 15 Double Unders Metcon (No Measure) 3 Rounds NFT 5/5 DB Alternating V-Ups 10 DB Toe Touches 5/5 TRX Side Crunches 10 TRX Body Saw