Friday 5/12/17

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (5@65%, 5@75%, 5+@85%) Metcon (Time) Teams of 2 (Split However) For Time 800M Sandbag Carry (One runs, one holds sandbag) 10 Over the wall 10 Atlas stone Clean over Shoulder 20 Tire Flips 800M Sandbag Carry

Thursday 5/11/17

CrossFit Showdown, Showdown Downtown – CrossFit Overhead Squat (5@65%, 5@75%, 5+@85%) Metcon (Time) 21-15-9 Overhead Squats 95/65 Bar Facing Burpees *It’s overhead squats, guys. You don’t need lbs of chalk.

Wednesday 5/10/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Every 30 Seconds until failure 1 Power Clean @60% *Increase weight after each rep -Partner up for this one. Have one person go every 30 seconds until failure. The partners job will be to load on the weights. Once the first partner fails, you may switch places. Read More …

Tuesday 5/9/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Time) Primer 300m Row 20 Burpees 10 Goblet Squats 70/55 Back Squat (5@65%, 5@75%, 5+@85%) Metcon (Time) 30-20-10 Wall Balls Double Unders Push-Ups Sit-Ups

Monday 5/8/17

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (5@65%, 5@75%, 5+@85%) 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 Feburary, 20 2009To learn more about DT click Read More …

5/5/17

CrossFit Showdown, Showdown Downtown – CrossFit Overhead Squat (Find your 1RM) Flight Siulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders *You must go unbroken in each set before moving on. Metcon (No Measure) WOD? Idk, Joe. It’s Friday.

Thursday 5/4/17

CrossFit Showdown, Showdown Downtown – CrossFit Deadlift (Find your 1RM) Metcon (Weight) 5 Sets 30 on / 30 off Front Rack Hold @110-130% of Front Squat 1RM Metcon (No Measure) 4 Sets 200M Sprint 1/1 Work Rest CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

Wednesday 5/3/17

CrossFit Showdown, Showdown Downtown – CrossFit Clean and Jerk (Find your 1RM) Metcon (Time) Box Life WOD “The Triplet” For Time 20 Yard Sled Push (One Way on turf) 3 Rope Climbs 10 Squat Cleans 20 Yard Sled Push 2 Rope Climbs 8 Squat Cleans 20 Yard Sled Push 1 Rope Climb 6 Squat Cleans

Monday 5/1/17

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (Find your 1rm (Strict Press)) Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To Read More …