Friday 6/16/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 Minutes working to a heavy Pause Squat Snatch + OHS Silver Nova (Time) 5 Rounds 5 Squat Snatch 95/65 10 Hang Power Clean (Same) 10 Push Press (Same) 50 Double Unders 1 Minute rest

Thursday 6/15/17

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (6×3 75-85%) Try to aim for the same weight, or heavier from monday. Dumbell Split Squat (6×5) Superset with Jerk. Harpoon’s Kiss (AMRAP – Rounds and Reps) 8 Minute Max Rounds 3 Rope Climbs Then Max Rounds of 5 Knees to Elbows 15 KBS 55/35 10 Goblet Squats Read More …

Wednesday 6/14/17

CrossFit Showdown, Showdown Downtown – CrossFit Shoulder Press (3,3,3,3,3,3,3,3) Spend 8 Minutes working up to the heaviest triple for the day. Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Tuesday 6/13/17

CrossFit Showdown, Showdown Downtown – CrossFit Power Clean (7×2) Increase workload to heaviest double. Handstand Push-ups (7×2 (Strict)) Superset with Powerclean. Work up to max depth on each set. Beautiful Landing (AMRAP – Rounds and Reps) 10 Minute AMRAP 6 Power Cleans 135/95 20′ Overhead Plate Lunges 45/25 8 Burpees with 10′ Laterall Shuffle 1 Read More …

Monday 6/12/17

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (7×2 @75-85%) Dumbell Split Squat (7×4) Superset with Jerks Isabelly Jelly (Time) 30 Power Snatches 95/65 Rest 1 Min then.. 3 Rounds 10 Ring Dips 15 Deadlifts (Same as snatch weight) Rx+ 135/95If you’re doing Rx+, log your new Isabel score into wodify

Friday 6/9/17

CrossFit Showdown, Showdown Downtown – CrossFit Competition Jerk (1,1,1,1,1,1,1,1) 8 Sets of 1 Rep, same weight throughout. Approx 75-85% of Jerk 1RM. Can be split or power. Dumbell Split Squat (3,3,3,3,3,3,3,3) Superset these with the Jerks. 1 Jerk, 3/3 Split Squats, 1 Jerk, 3/3 Split Squats, etc. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRemember, Read More …

Thursday 6/8/17

CrossFit Showdown, Showdown Downtown – CrossFit Practice Mind the Wake (Time) For Time 1,500m Row then 4 rounds of: 10Handstand push-ups 12 toes-to-bar 14 Russian kettlebell swings 70/55 Metcon (No Measure) 3 Rounds NFT 15 GHD Sit-ups 15 Unbroken wall Balls 12’/10′ *Guys, use the wall for this one. Aim for 2 feet above the Read More …

Wednesday 6/7/17

CrossFit Showdown, Showdown Downtown – CrossFit Practice Front Squat (2,2,2,2,2,2,2) 7 Sets of 2 Reps, inceasing to Max FS. Ring Dips (2,2,2,2,2,2,2) Superset the Front Squats with Weighted Ring dips. i.e. 2 Front squats, 2 weighted ring dips, 2 Front squats, 2 weighted ring dips, ect. White Marble (Time) 5 Rounds 12 single arm dumbbell Read More …

Tuesday 6/6/17

CrossFit Showdown, Showdown Downtown – CrossFit Mental toughness Gymnastics Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower. Power Snatch (1,1,1,1,1,1,1) Increase weight with each set to max. Goose (Time) For Time 21 power snatch 95/65 9 lateral burpees over Read More …

Monday 6/5/17

CrossFit Showdown, Showdown Downtown – CrossFit Gymnastics Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Testify (Time) 5 Rounds 12 back squats 135/95 8 chest- to-bar pull-ups 12 dumbbell hang power snatches 35/25 12 “Bootlegger Burpees – (burpee + 25 foot shuttle run) 1 min Read More …