Tuesday 4/5/16

31 Mar

CrossFit Showdown – CrossFit

Metcon

EMOM 12

1) 30 Double Unders

2) 10 Calorie Row

3) 15 Burpees

Weightlifting

Push Press

1×5 @65%

1×5 @75%

1×5+ @85%

*Same concept. Go at 85% until failure. Goal is at least six reps.

Metcon

For Time

150 Double Unders

50 Calorie Row

35 Burpees

Monday 4/4/16

30 Mar

CrossFit Showdown – CrossFit

Weightlifting

Deadlift

1×5 @65%

1×5 @75%

1×5+ @85%

*Go for at least 6 reps at 85%

Metcon

5 Rounds

20 Sit-Ups

15 Goblet Squats 70/55

10 Ball Slams 20/15

Friday 4/1/16

27 Mar

CrossFit Showdown – CrossFit

Metcon (Weight)

Find your 1RM Deadlift

Metcon (Time)

21-18-15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

*Oh my gosh! Oh no! Omg, Seriously?

Yes. Suck it up. This is CrossFit, not Zumba. Embrace the suck and become better.

Thursday 3/31/16

26 Mar

CrossFit Showdown – CrossFit

Metcon (Weight)

Find your Back Squat 1RM

Metcon (Time)

100-80-60-40-20

Double Unders

30-25-20-15-10

Kettle Bell Swings 70/55

Metcon (Time)

EWOD

3 Rounds

400m Run

1 Minute Rest

*You are resting 1 minute after each run. What does this mean about the three runs? You guessed it! FAST!!!!

*If you had to scale your double unders for the workout to do singles, do not run. Take this time to work on dubs.

Wednesday 3/30/16

25 Mar

CrossFit Showdown – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Tuesday 3/29/16

24 Mar

CrossFit Showdown – CrossFit

Metcon (Weight)

Find your Push Press 1RM

Metcon (Calories)

Tabata

Calorie Row

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

3 Push Jerks @80% of todays 1rm

6 Bar Over Burpee

Monday 3/28/16

23 Mar

CrossFit Showdown – CrossFit

Metcon (No Measure)

So the Open is finally over.

We learned a lot this year. What were good at, what were not good at, what we thought we were good at, but not under pressure.

It’s back to the drawing board. Back to working hard. There are many things that factor into becoming a better CrossFitter, and we’re going to attack it all this year.

If you dubs aren’t efficient, don’t wait until the 17.2 announcement to practice. If we are going over pistol progressions, don’t scale to the lowest degree just to complete the workout faster.

Your goal this year is to master all the movements. Think about the big picture.

-How did you place this year? Top 100 in the region? Top 1,000? Top 10,000? Are you happy? Could you have done better? Will you do better next year?

-Prove it.

Metcon (Weight)

Find your Front Squat 1rm

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP (Primer)

10 Box Jump Overs 24/20

10 Barbell OHS

*This is a PRIMER. It’s all about INTENSITY. You ARE going unbroken, and you are NOT stopping.

I don’t give a fuck if you need to jump over a piece of tape and use a pvc pipe for your OHS. If that’s the only way you can go unbroken and fast, so be it.

Metcon (Time)

4 Rounds

5 Overhead Squats 95/65

10 Overhead Lunges

15 Box Jumps 24/20

Thursday 3/24/16

19 Mar

CrossFit Showdown – CrossFit

Metcon (No Measure)

REMINDER: No 730PM Class tonight. This is the final Open Box Bash event.

Metcon (Weight)

5 Sets

1 Power Clean + 1 Squat Clean

*Touch and go for the two lifts. As soon as you start the Power Clean, the bar isn’t leaving your hands until you finish the Squat Clean.

*First set will be at 80% of your 1rm. If it feels good, increase the weight.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

200m Run

10 Power Cleans 135/95

10 Wall Balls 20/14

1 Minute Rest

Wednesday 3/23/16

18 Mar

CrossFit Showdown – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (Weight)

Find a 5RM Bench Press

Then..

4×3 @ todays 5RM

*Your chest and triceps will be sore from todays workout. You won’t be able to find your true 5rm. This is fine, do the best you can.

Tuesday 3/22/16

17 Mar

CrossFit Showdown – CrossFit

Metcon (No Measure)

5 Rounds

Every 30 Seconds

100m Sprint

-Rest 2 Minutes and Repeat

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 Minute AMRAP

Partner A-

Row for Calories

Partner B-

15 Hang Power Snatches 95/65

15 Box Jumps 24/20

*Relay style. One partner will be rowing while one is completing a round. Once finished with round, switch.