Month: June 2017

June 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 6 Minutes working up to a heavy push press Jerk (6×3 @90-100%) Dumbell Split Squat (6×5) Superset with jerk Holystone The Deck (AMRAP – Rounds and Reps) In 8 Minutes 500M Row In remaining time 10 Dumbbell Push Jerk 45/35 5 Power Cleans 155/105 10 Back…

June 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit There will only be a 10AM class today Metcon (Weight) Spend 10 Minutes working up to a challenging 2 Rep Thruster from the rack Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason…

June 28, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (6×2 @50-60%) Below Parallel, about 2-3 inches from your bottomed out position.Same tempo as last week Weighted Pull-ups (6×4 Same weight across) Superset with Front Squat Soft Sand (AMRAP – Rounds and Reps) 7 minute AMRAP 12 Dumbbell Hang Power Snatch 45/35lbs 8 Dumbbell Overhead Squat…

June 25, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging Pause Squat Clean (3 second pause at knee) Every breath you take (Time) 3 Rounds 15 Dumbbell Shoulder press 50/35 20 Front Squats 135/95 25 Pull-Ups 800M Run Rx+ 55/35lb KBs, 155lb Front SquatsDumbbell shoulder press are STRICT. No…

June 24, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (8×1 90-100% of 1rm) Dumbell Split Squat (8×3) Sledge (Time) 5 Rounds 5 Deadlifts 275/185 10 Burpees

June 23, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 Minutes working up to a challenging complex of, 1 Pause Squat Snatch (3 Second Pause at knee) 1 Hang Squat Snatch The New Creed (Time) 10-8-6-4-2 Hang Power Snatch 115/75 Push Jerk 50-40-30-20-10 Double Unders Rx+ 135/95 & Double Unders must be unbroken sets.

June 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (7×1 Same weight across, 50-60% of FS 1rm) Below Parallel, about 2-3 inches from your bottomed out position.Tempo- 2 seconds down, 3 second pause, explode up. Weighted Pull-ups (7×3) Superset with box front squat. same weight across Ferrari Dino 246 (Time) 4 Rounds 6 Overhead Squats…

June 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Warm-Up / Skill 3 Sets of LSits on rings Jerk (6×3 80-90%) Dumbell Split Squat (6×5) At this point, you should feel confident in the movement. You should be challenging yourself as far as weight and progression. Wolfbane (Time) 15-12-9-6-3 Power Clean 135/95 Bar Facing Burpee…

June 18, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (7×2 @80-90%) Dumbell Split Squat (7×4) Baseline (Time) For Time 500m Row 40 Squats 30 Sit-ups 20 Push-Ups 10 Pull-Ups Rx+ 2 Rounds.

June 17, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Skill Warmup Spend 8 Minutes working on kipping for pull-ups and bar muscle-ups The One That I Want (Time) 5 Rounds 4 Muscle-Ups 12 Thrusters 115/75 12 Left Arm RKBS 55/35 12 Right Arm RKBS 12 Clean and Jerks 1 Minute Rest Rx+ 6 Muscle-Ups, 135/95