Wednesday 9/20/17

CrossFit Showdown, Showdown Downtown – CrossFit Push Press (5 x 3 Increasing to max) Strict Pull-Ups (5 x 7 ) Scale rep count, or to band if necessary. Wake up little Suzie (AMRAP – Rounds and Reps) 15 Minute AMRAP 200m Run with medball 20/14 6 Dumbbell weighted Pull-ups 30/10 12 Push-Ups 24 Butterfly pull-ups

Tuesday 9/19/17

CrossFit Showdown, Showdown Downtown – CrossFit Important day to come in today. We are doing the 2 week 1 Wodapalooza qualifier wods. If you haven’t signed up for the WZA online challenge, please do so at www.thewodapalooza.com Metcon (AMRAP – Reps) Wodapalooza Online Qualifier WOD 1 7 Minute AMRAP Squat Clean & Jerks -Elite/Rx/Masters 35-44 Read More …

Monday 9/18/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (5 x 3 @75-85% (Set 10/14)) Strict Ring Dip (5 x 5) Metcon (Time) 4 Rounds 3 Ring Muscle-Ups 6 Double KB Push-Press 55/35 9 Toes to bar 800M Run Cash out (After 4th Round)

Friday 9/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5 x 3 Increasing to max) Drag Racer (Time) 3 Rounds 10 Deadlifts 275/185 50 Double UndersThe deadlift weight should be approximately 65-75% of your max. Some a set of 10 unbroken should be possible, but consider breaking this one up from the beginning so you can do Read More …

Thursday 9/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Spend 10 Minutes working up to a heavy squat clean then at the 15 minute mark, 30 Squat Cleans for time 135/95Log weight in comments. Metcon (Time) “Beach Body” 5 Rounds 10 Strict Press 75/45 15 Sit-Ups 10 Deficit Push-Ups 45lbs 15 Wall-Balls Metcon (Time) Cash-Out 100m Read More …

Friday 9/8/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (5 x 3 75-85% (Set 7/14)) Strict Ring Dip (5 x 5) Thriller (Time) 3 Rounds 10 Power Snatch 115/75 10 Pull-Ups 200m Run Rx+ 135/95, C2BGet through the first round fast, then plan on breaking up the second round a bit more. Pace the run so you Read More …

Thursday 9/7/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 6 minutes working up to a challenging (80-90%) shoulder press Jerk (7 x 2 Increasing each set) Dumbell Split Squat (7 x 4 ) Castle Rock (Time) 12-10-8-6-4-2 Clean and Jerks 95/65 *Between each set.. 20′ Down and back laterall shuffle, 3 Round Trips. Rx+ 115/75 Read More …

Wednesday 9/6/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes performing 1 pause clean plus one squat clean and one jerk for two ‘sets’. Use a challenging load, but keep it light enough to perform at least 6 sets Starboard Breech (AMRAP – Rounds and Reps) In 15 Minutes 1,500m Row Then max rounds Read More …

Tuesday 9/5/17

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (6×2 75-85% (Set 6/14)) Strict Ring Dip (6 x 4) Sheena is a Punk Rocker (AMRAP – Rounds and Reps) 10 Minute AMRAP 6 Supine Ring Rows 100m Plate Farmer Carry 45/25 15 RKBS 70/55For the ring rows to be at the ‘Performance’ level, you must use a Read More …