Thursday 4/20/17

CrossFit Showdown, Showdown Downtown – CrossFit Push Press (5,3,1) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Clean & Jerks 135/95 10 Toes to Bar 15 Double Unders Metcon (No Measure) 3 Rounds NFT 5/5 DB Alternating V-Ups 10 DB Toe Touches 5/5 TRX Side Crunches 10 TRX Body Saw

Wednesday 4/19/17

CrossFit Showdown, Showdown Downtown – CrossFit Back Squat (5@75%, 3@85%, 1+@95%) Metcon (Time) For Time 300M Row 50 Air Squats 300M Row 40 Air Squats 300M Row 30 Air Squats 300M Row 20 Air Squats 300M Row 10 Air Squats

Tuesday 4/18/17

CrossFit Showdown, Showdown Downtown – CrossFit Bench Press (5@75%, 3@85%, 1+@95%) Metcon (AMRAP – Rounds and Reps) Death by Pull-Ups or 2x Ring Rows Metcon (Time) For Time 25 Shoulder to Overhead 95/65 25 Ring Dips 25 Bar Facing Burpees 25 Alternating KB Snatches 35/25

Monday 4/17/17

CrossFit Showdown, Showdown Downtown – CrossFit Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To learn more about Carse click here

Friday 4/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Push Press (70%, 80%, 3+@90%) Metcon (Weight) 12 Minute EMOM Odd: 1 Full Snatch (Increasing Weight) Even: 2 Muscle-Ups Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 7 STO 135/95 2 Bar Facing Burpees *Increase Burpees by 2 Every Round

Thursday 4/13/17

CrossFit Showdown, Showdown Downtown – CrossFit Bench Press (3@70%, 3@80%, 3+@90%) Metcon (Time) 10-8-6-4-2 Calorie Row Thruster 95/65 Toes to Bar Metcon (No Measure) 3 Rounds NFT 10 Supinated Barbell Rows 20 GHD Sit-Ups 30 Second L-Sit Hold

Tuesday 4/11/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Calories) Minute 0-5 Every 30 Seconds for 5 Minutes 1 Power Clean @80-85% Minute 6-7 Max Calorie Row/ Bike(Rx+) Minute 9-13 Every 15 Seconds for 5 Minutes 1 Power Clean @65-75% Metcon (Time) 3 Rounds 30 Calorie Row 25 Wall Balls 20 TRX Push-Up to Crunch 15 GHD Read More …

Thursday 4/6/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) 3 Rounds 40 Seconds On, 20 Seconds off 1) Calorie Bike 2) TRX Mountain Climbers 3) Calorie Row 4) TRX Push-Up, Crunch, Pike 5) Jumping Knee Tucks 6) Dumbbell Row 7)Rest Bench Press (5@65%, 5@75%, 5+@85%) Metcon (No Measure) Tabata: Core

Wednesday 4/5/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 30 Calorie Row 30 Hang Power Snatches 45/35 *Remember, its a PRIMER. If you’re unsure that you can do 30 HPS in a row, scale it down. This isn’t a workout that you break up. Metcon (Weight) Every 30 Seconds for 10 Minutes 1 Power Snatch Read More …