Friday 8/25/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 10 minutes working on handstand and handstand push up progressions Look like Tarzan (Time) 3 rounds 400m run 21 Toes-to-bar 12 Ring dips Metcon (No Measure) Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 round

Thursday 8/24/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (6×2 70-80% (Set 3/14)) Strict Ring Dip (6×4 Same weight across ) Ickey Shuffle (Time) 5 rounds 12 push press 95/65 8 front squats (Same) 10′ lateral shuffle, 5 round trips, touch line with one handGo for big sets on the push presses and the front squats. Make Read More …

Wednesday 8/23/17

CrossFit Showdown, Showdown Downtown – CrossFit Come As You Are (AMRAP – Reps) 4 Rounds 1 min pistols 1 min KBS 70/55 1 min box jump 30/24 1 min chest-to-bar pull up 2 min row (for calories) 1 min rest You can start on either the pistols, the high box jumps, or the row, but Read More …

Tuesday 8/22/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Squat (Find your 1rm) Todays the day, boys and girls. The treacherous front box squats have come to an end. Did you approach every set and rep with a goal of becoming stronger? Did you do them correctly and push yourself? We will find out today. Weighted Pull-ups Read More …

Monday 8/21/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (7 x 1 70-80% (Set 2/14)) Remember, the goal of this Snatch cycle is to improve overall. Improvement doesn’t always mean getting new PRs. Take these first few sets to really hammer down on your technique. Going heavier with improper form is not going to get you better Read More …

Friday 8/18/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (5 x 3 Same weight across, @65-75% (1/14)) The 3 reps don’t have to be touch and go, but don’t take too much time. Approach each rep like you would the first, and make sure rep 3 feels just as good as the others. Strict Ring Dip (5×5, Read More …

Thursday 8/17/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging clean and jerk DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Read More …

Wednesday 8/16/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (6 x 2 @80-90%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (6 x 4) Whispering Viking (AMRAP – Rounds and Reps) 7 Minute AMRAP 14 KBS 53/35 7 Strict Press 95/65 40′ Single Arm Farmer Carry 53/35 Metcon (Time) Optional ‘Cash Read More …

Tuesday 8/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working on snatch balance, Starliner (Time) 3 Rounds 40′ Suitcase One hand KB Lunge 55/35 15 Wall Balls 20/14 15 Bumper Plate Burpees 45/25 800m Run

Monday 8/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working up to your max weighted pistol x 3 (or progression) Front Box Squat (7 x 1 @80-90% ) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (7 x 3) Cool Runnings (Time) 21-15-9 Power Clean 115/75 Thruster (Same)Pace the Read More …