Thursday 6/2/16

28 May

CrossFit Showdown – CrossFit

Metcon (AMRAP – Rounds and Reps)

Ripped Games Wods 5&6 (Partner WODs)

WOD 5 (Modified)

10 Minute AMRAP

100m Sprint

10 Front Rack Lunges 95/65

100m Backwards Run w Sandbag

Metcon (AMRAP – Reps)

WOD 6

Row for Calories

*While one partner is doing WOD 5, one partner will be rowing for Calories. Switch after each round is completed.

Metcon (AMRAP – Reps)

Back Squat

6@60%

6@70%

Max Reps @50%

6/1/16

27 May

CrossFit Showdown – CrossFit

Metcon (AMRAP – Rounds and Reps)

Ripped Games WOD 1 (Partner WOD)

10 Minute AMRAP

100 Double Unders

80 Pull-Ups

70 Wall Balls

60 Toes to Bar

50 Hang Power Snatches 95/65

*Reps can be broken up however.

Metcon (AMRAP – Reps)

Bench Press

6@60%

6@70%

Max Reps @50%

Metcon (Time)

1,000m Row

Rest 1 Minute

500m Row

*Keep a fast cruising pace for 1,000m. After the 1 minute rest, go all out for the 500 meters.

Tuesday 5/31/16

26 May

CrossFit Showdown – CrossFit

Metcon (Weight)

Ripped Games WOD #2

Clean Complex

1 Clean

1 Hang Clean

1 Front Squat

1 Jerk

*10 Minutes to build up to the heaviest weight possible. You may not drop the bar until the jerk is completed. The two cleans can be either power or squat.

Metcon (AMRAP – Reps)

Ripped Games WOD 3 (Partner WOD)

2 Minute AMRAP

As many box jumps as possible. 24/20

Rest 1 Minute and go straight into WOD 4

Metcon (AMRAP – Rounds and Reps)

Ripped Games WOD 4 (Partner WOD)

10 Minute AMRAP

10 Thrusters 115/75

10 Bar Facing Burpees

10 KBS 55/35

*Relay Style.

Monday 5/30/16

25 May

CrossFit Showdown – CrossFit

There will only be one class today at 9AM. Happy Memorial Day!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Thursday 5/26/16

21 May

CrossFit Showdown – CrossFit

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

Go for as many reps as possible at 95%

Metcon (Time)

Regionals Event 6

1,000m Bike

100ft Handstand Walk

10 Overhead Squats 225/155

500m Row

50 Burpees

5 Overhead Squats

Wednesday 5/25/16

20 May

CrossFit Showdown – CrossFit

Metcon (Time)

Partner Rowing “Eva”

5 Rounds

1000m Row (Switch Every 250)

30 Kettlebell Swings 55/35

30 Pull-Ups
Our DJ Event is tonight! Make sure to bring a friend and come to our evening classes for a night full of fun!!!

Tuesday 5/24/16

19 May

CrossFit Showdown – CrossFit

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

Go for as many reps as possible at 95%

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

Go for as many reps as possible at 95%

Metcon (Time)

Regionals Event 7

21 Thrusters

3 Legless Rope Climbs

15 Thrusters

2 Legless Rope Climbs

9 Thrusters

1 Legless Rope Climb

Monday 5/23/16

18 May

CrossFit Showdown – CrossFit

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

Go for as many reps as possible at 95%

Metcon (Time)

Regional Event 5

3 Rounds

400m run

40 GHD Sit-Ups

7 Deadlifts 405/275
Remember, this is a regionals workout, It’s made for the top 1%. Scale the GHD to regular sit-ups, and scale the deadlift weight accordingly. If you can’t deadlift at least 500/350lbs, don’t hurt yourself by going Rx.

5/19/16

14 May

CrossFit Showdown – CrossFit

Bench Press (3@70%, 3@80%, 3+@90%)

Get 4 reps @90%

Metcon (Time)

For Time

30 Calorie Row

30 Box Jumps 30/24

30 Power Snatches 95/65

30 Burpees

Wednesday 5/18/16

13 May

CrossFit Showdown – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

Primer

3 Rounds

5 Thrusters 95/65

30m Sprint

5 Burpees

30m Sprint

Annie (Time)

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