Friday 7/28/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 8 minutes working on handstand progressions, strict handstand push ups, or handstand walking. Wittman (Time) Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, Read More …

Thursday 7/27/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds. Front Box Squat (7×1 70-80%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (7×3 ) Small Town Girl (Time) 6 Rounds 10 Goblet Squats 70/55 Read More …

Wednesday 7/26/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging bench press for 3 reps Flippen Malarky (Time) 6 Rounds 8 Push Press 95/65 8 Knees to elbows 12 RKBS 70/55 8 Bootlegger Burpees 15′ 1 Minute Rest

Tuesday 7/25/17

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5×3 Increase each set) Ring Dips (5×5 Superset these with DL.Add weight if possible.) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) Optional ‘Cash Out’: 10 toes to bar, 200m run, 3 rounds

Monday 7/24/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (5×3 60-70%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (5×5 Same weight across) Sickle and Hammer (AMRAP – Rounds and Reps) 7 Minute AMRAP 8 Hang Power Snatches 95/65 16 Wall Balls 20/14The first round of hang power snatches should be Read More …

Friday 7/21/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (6 x 2 60-70%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (6 x 4) Carjacked (Time) 12 Strict Press 95/65 400m run 12 push presses (same) 200m run 12 push jerks [or shoulder to overhead anyhow] (same weight) 100m run Rx+ Read More …

Thursday 7/20/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working up to a challenging (80-90%) power clean The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesFor each cycle, start where you left off. Score Read More …

Wednesday 7/19/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working on snatch balance and snatch balance progressions. Squat Snatch (7 x 2 Increasing) Ready or not (AMRAP – Rounds and Reps) In 7 Minutes Row 500m then max rounds of 8 Double Dumbbell ground to overhead 35/25 6 Ring Dips Rx+ 55/35 KB

Tuesday 7/18/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort. Evasion (Distance) Cover as much distance as possible in 20 minutes Row or run split as desired. You must perform at least 800m of running Read More …

Monday 7/17/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Warm-Up Spend 8 minutes working on weighted pistols or pistol progressions. Perform sets of 5 per leg. Front Box Squat (7 x 1 @60-70%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (7 x 3) Strict, superset, Papa’s got a brand new Read More …