Wednesday 3/22/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Every 2 Minutes for 10 Minutes 100m Sprint Metcon (Time) Partner WOD 100 Double Unders 50 Wall Balls 40 Toes to Bar 30 KB Box Step Ups 35/25 20″ 20 KB Lunges 35/25 10 Ring Muscle-Ups 20 KB Lunges 30 KB Box Step Ups 40 Toes Read More …

Tuesday 3/21/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 12 Minute EMOM Odd: 10 STO 135/95 Even: 10 Bar Facing Burpees *Remember guys. Its just shoulder to overhead. You aren’t a world class olympic lifter going for the gold medal, or an olympic gymnast performing your final routine. You really don’t need chalk. You don’t Read More …

Monday 3/20/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 15 Minute EMOM 1) 200m Run 2) 10 Overhead Squats 95/65 (From Floor) 3) 5 Strict Pull-Ups Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Thursday 3/16/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Weighted Good Mornings Work up to a heavy 5 Set Metcon (No Measure) Tabata Odd: Power Push-Ups Even: Jump Tucks *Rest 1 minute between each Tabata Tabata 2 Odd: Single Leg V-Ups Even: Cherry Pickers Tabata 3 Odd: Squat Hold KB Swings Even: Strict KB High Pulls Read More …

Wednesday 3/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Push Press Work up to the heaviest triple of the day Metcon (Time) 5 Rounds 200M Run 1 Rope Climb -Immediately into 5 Rounds 5 Power Cleans 135/95 5 Pull-Ups -Immediately into 5 Rounds 10 STO 95/65 10 Double Unders

Tuesday 3/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Work in singles until you reach the heavest set possible. Snatch Balance + Overhead Squat *Your snatch balance should be around the same weight as your snatch 1rm Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 Wall Balls 10 Toes to Bar 5 Front Squats Read More …

Monday 3/13/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Calorie Row Double Unders Burpees Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

Thursday 3/9/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 8 Minutes 100m Row 15 Slam Ball Foot to Sky (L) 100m Row 15 Slam Ball Foot to Sky (R) 100m Row 15 Ball slams 8 Minutes 30 Seconds on, 30 off Bike Plank to Catcher Squat 6 Minutes 2-4-6-8… Dumbbell Goblet Squat Dumbbell Swing Dumbbell Read More …

Wednesday 3/8/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) EMOM 15 1) 10 Double KB Deadlift 70/55 2) 8 Dumbbell Push-Up + Row 3) 6 Strict HSPU Metcon (Time) For Time 800m Run 50 1/1 Bicycle Crunches 40 KBS 70/55 30 KB SDHP 20 Chest to Bar Pull-Ups 10 Push-Up + HSPU 800m Run *Push-Up Read More …

Tuesday 3/7/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) 4×8 Quarter Squats Start your first set of 8 at about 60% of your back squat 1rm. The goal is to stay slow, controlled, and stop right above the parallel point. So essentially, you’re only going a quarter of the way down. Metcon (Time) 5 Rounds for Read More …