Thursday 2/4/16

31 Jan

CrossFit Showdown – CrossFit

Metcon (Weight)

15 Minute EMOM

Min 1-5: 3 Hang Power Snatch

Min 6-10: 2 Power Snatch

Min 11-15: 1 Full Snatch

*Start off light. Keep speed and technique sound. Increase weight as you go. As you get to the end of the EMOM, you should be lifting around 80-90%. Think efficiency, no failed reps.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

Conditioning WOD

Row 1,000 meters

Rest 1 Minute

Row 1,000 meters

*This isn’t a calm, relaxing, pace row. Row hard and you’ll be done in 4 minutes or less. Tough it out. Rest for a minute, recover, and tough it out again.

If rowers are unavailable..

Bike 50/40 Calories or Run 800m

rest 1 minute

Bike 50/40 Calories or Run 800m

Wednesday 2/3/16

30 Jan

CrossFit Showdown – CrossFit

Metcon (Weight)

EMOM for 10 Minutes

Even: 10 Deadlifts @50-60%

Odd: 10 Bar Over Burpees

*Use a weight that’s comfortably heavy. Something that will make you push hard, but able to be completed unbroken.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Tuesday 2/2/16

29 Jan

CrossFit Showdown – CrossFit

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Metcon (Weight)

EMOM for 5 Minutes

5 Push Press @75%

1 Minute rest, then…

Metcon (Weight)

EMOM for 5 Minutes

10 Push Press @50-60%

Monday 2/1/16

28 Jan

CrossFit Showdown – CrossFit

Metcon (Weight)

E2MOM for 10 Minutes

10 Back Squats @60%

*Focus on speed. Finish these 10 reps unbroken and as fast as possible. Adjust the % accordingly.

Metcon (Time)

For Time

3-6-9-12-15

Thrusters 135/95

10-20-30-40-50

Double Unders

Monday 1/25/16

24 Jan

CrossFit Showdown – CrossFit

Front Squat (5-3-1+ @75,85,95%)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

50 Double Unders

25 Deadlifts 155/105

10 Bar Muscle-Ups

Metcon (Weight)

Immediately Followed By

6 Minutes to find

3RM Thruster

Thursday 1/28/16

22 Jan

CrossFit Showdown – CrossFit

Overhead Squat (5,3,1+ @75,85,95%)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday 1/27/16

21 Jan

CrossFit Showdown – CrossFit

Push Press (5,3,1+ @75,85,95%)

Deadlift (5,3,1+ @75,85,95%)

Metcon (Time)

3 Rounds

400m Run

10 Hang Power Snatches 95/65

10 Strict Handstand Push-Ups

Rx+ 135/95

Thursday 1/21/16

21 Jan

CrossFit Showdown – CrossFit

Metcon (Time)

Partner WOD

100 Calorie Row / 80 Calorie Bike

Rest 1 Minute

5 Rounds (Each, Relay Style)

10 Thrusters 95/65

10 Bar Over Burpees

Rest 1 Minute

100 Calorie Row / 80 Calorie Bike

Tuesday 1/26/16

20 Jan

CrossFit Showdown – CrossFit

Metcon (Time)

From 0:00-8:00

Complete For Time

21-15-9

Box Jumps 24/20

Kettle Bell Swings 55/35

Rx+ 70/55

Metcon (No Measure)

From 8:00-18:00

EMOM For 10 Min

Even: 3 Clean & Jerks 185/135

Odd: 10 Bar Facing Burpees

Rx+ 225/155

Metcon (AMRAP – Rounds and Reps)

From 25:00-32:00

7 Minute AMRAP

250m Row

10 Toe to Bar