Month: September 2017

September 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (Spend 8 minutes working up to a heavy jerk (80-90%) St Basil’s (Time) 5 Rounds 4 Jerks 155/105 8 Goblet Squats 70/55 12 Russian KBS 70/55 200m Run’ 1 Min restThe barbell must start from the floor. ‘Heavy’ Jerks should be about 60-75% of your 1 rep max…

September 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Distance) Spend 8 minutes working up to a near max height box jump from standing or seated. Power Clean (7 x 1 75-85% Same weight across (Set 1/14)) Half Kneeing Single arm Dumbbell Press (7 x 4) Farmers Cardio 2.0 (Distance) 7 Minutes for Distance with a partner…

September 28, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (Spend 8 minutes working up to a challenging (80-90) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

September 27, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (7 x 1) Find a new 1RM Rusty Chrome (Time) 5 Rounds 8 Power Snatches 135/95 16 Sit-Ups 100m RunThe snatches should be pretty ‘heavy’, so plan on only being able to do the first round unbroken. Push the pace on the sit ups and the runs to…

September 24, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Spend 10 minutes working up to a challenging pause squat clean plus power clean plus jerk (80-90%) Day Drinking (Time) For time. 1500m row 2 minutes rest, then 4 rounds 15 thrusters 95/65 10 toes to bar 60 double unders

September 23, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (5 x 3 80-90%) Strict Ring Dip (5 x 5) Burnt Rubber (Time) 12-9-6-3 Power Snatch 95/65 Burpee Metcon (No Measure) Cashout: 100m Medball run, 10 wallballs, 3 rounds

September 22, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Power Clean (7 x 1 Work up to a new 1RM) Metcon (Time) 5 Rounds 6 Back Squats 155/105 8 Handstand Push-ups 8 Box Jumps 24/20 6 Bar Muscle-ups 1 Min Rest

September 21, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Front Squat (7 x 2 Increasing to max) Metcon (No Measure) Single Arm Ring Row 7 x 4 (each) Metcon (Time) 30 Power Jerks 155/105 20 Bar Facing Burpees 800m Run

September 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Wodapalooza Online Qualifier Wods 4&5 Wod 4 In 20 Minutes 2 Rounds 30 Calorie Row 30 Toes to bar/Hanging Knee Raises(scaled) 30 Overhead Squats 95/65 45/35 (scaled)You will complete the 2 rounds as fast as possible. As soon as you finish the second round, you will use…

September 16, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Wodapalooza Online Qualifier Wod 3,4,5 “TBA”