Month: May 2017

May 31, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Gymnastics Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Testify (Time) 5 Rounds 12 back squats 135/95 8 chest- to-bar pull-ups 12 dumbbell hang power snatches 35/25 12 “Bootlegger Burpees – (burpee + 25 foot shuttle run) 1 min…

May 27, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) 10-8-6-4-2 Bench Press @50% Supinated Barbell Row (Same Weight) *This isn’t for time. Don’t rush through the Rows and make them sloppy. Metcon (Time) Partner WOD 3 Rounds 150m Run (Together) 1 Buddy Carry (field and back) 2 Bear Crawls (field and back x2) 3 Farmer Walks…

May 26, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 10 Squat Cleans 95/65 10 Bar Facing Burpees 20 Wall Balls 150m Sprint *Everything should be unbroken. If you need to break up your Cleans or Wallballs, scale the weight. Metcon (Time) 12-9-6-3 Deadlifts 225/155 Bar Facing Burpees Double KB Front Rack Walking Lunges 55/35 (1,2,3)

May 25, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes 15 Calorie Row 10 Strict Press @40-50% Metcon (No Measure) 3 Rounds Max Effort Min 1) Plank Hold Min 2) Calorie Bike Min 3) V-Ups Min 4) Double Unders Min 5) Dumbbell Step-Ups Rest 1 Minute

May 24, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit THERE WILL ONLY BE A 10AM CLASS TODAY. Metcon (No Measure) THERE WILL ONLY BE A 10AM CLASS TODAY. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant…

May 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat (5@75%, 3@85%, Max Reps @95%) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Metcon (No Measure) 3x Max Handstand Hold Rest 1 min between sets

May 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 15-10-5 Power Snatches 135/95 Toes to bar

May 19, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5@75%, 3@85%, Max Reps @95%) Metcon (Time) Partner WOD 200m Run Together 100 Sit-Ups 60 Cal Bike/Row 50 KBS 70/55 40 Burpees 30 Box Jumps 30/24 20 Partner Push-Ups 10 Ring Muscle-Ups

May 18, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Regional Event #3 For Time 100ft Dumbbell Overhead Walking Lunge 100 Double Unders 50 Wall Balls 10 Rope Climbs 50 Wall Balls 100 Double Unders 100ft DB Overhead Walking Lunge Overhead Squat (5@75%, 3@85%, Max Reps @95%)

May 17, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (5@75%, 3@85%, Max Reps @95%) Metcon (AMRAP – Rounds and Reps) “Harper” 23 Min AMRAP 9 Chest to Bar 15 Power Cleans 135/95 21 Air Squats 400m Run