Thursday 2/16/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) 10 minute emom Odd: 200m run Even: 5 TNG Power Cleans @60% CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

Wednesday 2/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) 3 rounds NFT 15 Floor Press @40% 10 Floor Wipers *Make sure you have a spotter for each round. You can alternate so one person does a round while the other spots. Metcon (Calories) Partner Battle #1 3 Rounds For Calories 15 Pulls on the Rower *each Read More …

Tuesday 2/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP 20 deadlifts 155/105 20 STO 155/105 20 wall balls 2 rope climbs Metcon (No Measure) 10 minute EMOM Odd: 4 Devil Presses Even: 30 double unders

Monday 2/13/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) 10 minute emom Odd: 200m run Even: 10 front squats @50% (from floor) Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Thursday 2/9/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Squat CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#

Wednesday 2/8/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 10 Calorie Bike 10 Dumbbell Snatches L 8 Calorie Bike 10 Dumbbell Snatches R 6 Calorie Bike 10 Barbell Snatches 95/65 Metcon (No Measure) 15 Minute EMOM 1) 15 GHD Sit-Ups / 20 Sit-Ups 2) 1 Legless + 1 Rope Climb 3) 4 Atlas Stone to Read More …

Tuesday 2/7/17

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat Metcon (Time) 500m Row 5 Squat Cleans 225/155 400m Row 4 Squat Cleans 300m Row 3 Squat Cleans 200m Row 2 Squat Cleans 100m Row 1 Squat Clean