Friday 8/11/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working up to a challenging hang power clean Bright Moon (Time) 4 rounds for time. 12 power clean and jerk 135/95 12 toes to bar or 4 bar muscle-ups 400m run or 0.75 mile airdyneBe conservative on your first round with the pacing. Break Read More …

Thursday 8/10/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell Front Box Squat (5×3 @75-85%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (5×5) CrossFit Classic (Burpee) (Time) For Time 100 BurpeesChoose a Read More …

Wednesday 8/9/17

CrossFit Showdown, Showdown Downtown – CrossFit Load the Flintlocks and Board (Time) 1500m row 1 min rest Then 5 rounds: 7 hang power snatch 95/65 5 pistols per leg (alternate as desired) 40 single unders or 30 cross overs (both considered Rx)Push the pace on the row to see if you can get a new Read More …

Monday 8/7/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 minutes working on Turkish Get ups. At least 4 per side. Front Box Squat (6×2 @75-85%) Below Parallel, about 2-3 inches from your bottomed out position. Weighted Pull-ups (6×4 Same weight across) CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Read More …

Friday 8/4/17

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (6×2 Working up to a heavy double) Dumbbell Single Leg Deadlift (6 x 5) Use two dumbbells.5 Each leg. Superset with jerks. Backhoe (Time) 5 rounds for time. 8 Hang power cleans 95/65 8 Push Press (Same) 8 round trips of 20′ forward, 20′ backward running Metcon (AMRAP Read More …

Thursday 8/3/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging clean and jerk Snowcapped (Time) 4 Rounds 7 Power clean 155/105 40′ racked kettlebell lunge -one arm- 53/35 40′ bear crawl 20 wall balls 1 min restThese power cleans should be a bit heavier than what you would normally Read More …

Wednesday 8/2/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (5×3 @70-80%) Below Parallel, about 2-3 inches from your bottomed out position.Same weight, or heavier, than monday. Weighted Pull-ups (5×5) Vodka on the Rocks (AMRAP – Rounds and Reps) 6 Minute AMRAP 6 Thrusters 95/65 12 Russian KBS 70/55 Metcon (AMRAP – Rounds and Reps) Optional Read More …

Tuesday 8/1/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack Big Wheels, Small Ego (Time) 4 Rounds 8 Overhead Squats 135/95 10 Box Jumps 30/24 12 Toes to bar 50 Double unders 1 minute restChoose an overhead squat weight that is Read More …

Monday 7/31/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (6×2 @70-80%) Below Parallel, about 2-3 inches from your bottomed out position.We’re at the halfway point with these movements. The Front Box Squat should feel much more comfortable, and now its time to start stepping up the weight with volume. Weighted Pull-ups (6×4) You should feel Read More …

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 …