Thursday 3/3/16

28 Feb

CrossFit Showdown – CrossFit

Metcon (Weight)

Power Clean


*Same concept as last weeks Snatches. You won’t need to touch and go. Drop the bar after each rep, take a breath, and pick it back up. Increase weight after each set. Man up. You aren’t standing up with the weight and lifting it. You are ripping the f**king head off of a lion. Pull the damn barbell.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Ring Muscle-Ups

10 Power Cleans 135/95

20 Air Squats

*Remember, 16.2 is tomorrow. Keep the intensity, but listen to your body. If your hands are ripping, scale the movement. If the cleans are getting to you, go lighter. Make sure you stretch after todays workout, so you’re fresh for tomorrow.

Wednesday 3/2/16

27 Feb

CrossFit Showdown – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

3 Rounds Not for time

80ft Farmer Carry

15 Double KB Deadlifts

80ft Farmer Carry

*Now this section isn’t for time. That doesn’t mean break it up as much and as often as possible. Let your goal be to go unbroken for each round. If that means you need to grab 35lb Kettle Bells and rest 3 minutes between rounds, so be it. Let the grips fry.

Tuesday 3/1/16

26 Feb

CrossFit Showdown – CrossFit

Metcon (No Measure)

15 Minute EMOM

1)150m Run

2)10 Calorie Bike

3)12 Burpees

*If your double unders aren’t where they need to be, replace the 10 calorie bike with 1 minute of double under attempts. You WILL need them for the open. Could be as soon as this Thursday.


Thursday 2/25/16

21 Feb

CrossFit Showdown – CrossFit

Metcon (No Measure)


Remember guys. These are the weeks of the CrossFit Open. The most important weeks of the year. I expect EVERYONE to attend the 5 Open Box Bash events.

We are Showdown. When there’s an event, NOBODY represents better than us. Let’s keep our reputation and show up.

*This week will be at Iron and Soul CrossFit in Plantation. If you want to carpool, meet at Showdown at 7pm.

Metcon (Weight)

Full Snatch


You may drop the bar in between reps. Basically work up to 3 heavy singles. Rest about 2 minutes between sets.

Working weight should be around 80%

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Power Snatches 95/65

7 Bar Facing Burpees

7 Chest to Bar Pull-Ups

*Remember. The Open starts Thursday night/ Friday. If at any time, your hands are starting to tear, slow down. We don’t know what to expect for Fridays workout. Be cautious.


19 Feb

CrossFit Showdown – CrossFit

Metcon (Weight)

7Rm Touch and go Power Clean

The Open is upon us. The lines should be blurred between strength and conditioning.

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Power Cleans 95/65

10 Push Press

*Rx today is LIGHT. That means if this “Rx” weight is a little heavy for you, then scale down. I want your tank to be completely empty by the time this AMRAP is over. You won’t be able to achieve this by doing singles.

Metcon (Time)

Gut Check

50 Handstand Push-Ups

Every time you break, 200m Run

Monday 2/22/16

18 Feb

CrossFit Showdown – CrossFit

Metcon (Weight)

Every Minute on the Minute for 5 Minutes

5 Back Squats


*Keep the tempo high. Get your 5 reps as fast as possible, add more weight, and get ready for the next set. Move fast and don’t get caught up.

Metcon (No Measure)

Kipping Skill Work

Work on getting from the superman position to the hollow body position comfortably. Kipping is essential for efficient pull-ups, toes to bar, muscle-ups, ect. Let’s see if we can improve our toes to bar in todays workout from this skill session.

Metcon (Time)

5 Rounds

5 Front Squats (From Floor) 185/135

10 Toes to bar

15 Calorie Row

Rx+ 225/155 & 15 Calorie Bike

Friday 2/19/16

15 Feb

CrossFit Showdown – CrossFit

Metcon (Time)

Surprise WOD

This WOD is going to suck. It’s going to suck so bad, that if I posted it, nobody would show up. 😀

In all seriousness, this is our last day before the week of the CrossFit Open. The volume has been high, the wods have been tough, and you guys have been kicking serious ass.

It’s safe to say that we are all ready to take on the 2016 Open WODs. Try to stay as consistent as possible these next 5 weeks. Let’s see how much we improved from last year!

Metcon (Weight)

Surprise WOD 2

Wednesday 2/17/16

13 Feb

CrossFit Showdown – CrossFit

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 2/16/16

12 Feb

CrossFit Showdown – CrossFit

Metcon (Time)


6 Rounds of “Cindy”

*Remember. Primers are meant to be done as fast as humanly possible.

Metcon (Weight)

12 Minute EMOM

Odd: 10 Push Jerks (As heavy as possible)

Even: 2 Rope Climbs

Metcon (AMRAP – Reps)

5 Roudns

1 Minute max effort burpees

1 Minute rest