Author: joey0421

Friday 5/26/17

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

Wednesday 5/24/17

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

Tuesday 5/23/17

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%)

Monday 5/22/17

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

Friday 5/19/17

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat (3@ 70%, 3@80%, 3+ @90%) Metcon (Time) “Karen” Rest 5 minutes upon completion, then go into Wod #2 Wod #2 After your 5 minute rest following Karen, 3 Rounds 3 Rope Climbs 9 Ring Dips 12 Push-ups

Wednesday 5/17/17

CrossFit Showdown, Showdown Downtown – CrossFit Overhead Squat (3@ 70%, 3@80%, 3+ @90%) Metcon (Time) 21-15-9 Squat Snatches 95/65 HSPU Kbs 55/35 2k Row (Time) Max Effort 2k RowAfter Party

Tuesday 5/16/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 15/10 Calorie Bike 15 Unbroken Thrusters 65/45 100m Sprint Metcon (Time) 3 Rounds 200m Run 20 Box Jump Overs 24/20 10 Clean and Jerks 135/95

Monday 5/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (3@ 70%, 3@80%, 3+ @90%) Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.To learn more about Ryan click here