Thursday 8/4/16

30 Jul

CrossFit Showdown – CrossFit

Bench Press (Find your 1rm)

Metcon (No Measure)

Tabata

*Each movement will be one full tabata. Rest 1 Minute between rounds.

1. Push-Ups

2. Strict Chin-Ups (odd)/ Kipping Pull-Ups (even)

3. Supinated Barbell Row 95/65

4. Strict HSPU (odd)/ Kipping HSPU (even)

5. Barbell Bench Press

Tuesday 8/2/16

28 Jul

CrossFit Showdown – CrossFit

Push Press (Find your 1RM)

Metcon (Time)

10-8-6-4-2

1-2-3-4-5

Clean and Jerks

Rope Climbs

*Increase Clean and jerk weight afer each round

135/95

165/115

185/135

205/145

225/155

Friday 7/29/16

24 Jul

CrossFit Showdown – CrossFit

Metcon (Time)

Primer

10 Alternating KB Snatch

Shuttle Sprint

10 Alternating KB Snatch

Shuttle Sprint

Metcon (Time)

CrossFit Games Event 7

10 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Jerks

155/105

Thursday 7/28/16

23 Jul

CrossFit Showdown – CrossFit

Metcon (Weight)

Every 30 seconds for 10 Minutes

1 Power Snatch @80%

Metcon (Time)

CrossFit Games Event 12

200m row

50 dubs

200m row

50 dubs

.4 mile bike

50 dubs

200m row

50 dubs

200m row

3 legless rope climbs

Wednesday 7/27/16

22 Jul

CrossFit Showdown – CrossFit

Metcon (No Measure)

Skill Work: Handstand Pushups

Metcon (Time)

CrossFit Games Event 9

12 Strict deficit HSPU (Ab mat 2x Red Plate)

15 Back Squats 225/165

20 Bar facing Burpees

9 Strict Deficit HSPU

18 Front Squats 205/145

20 Bar facing Burpees

6 Strict Deficit HSPU

21 OHS 185/125

20 BF Burpees

Tuesday 7/26/16

21 Jul

CrossFit Showdown – CrossFit

Metcon (Weight)

Every 30 Seconds for 15 Minutes

1 Power Clean @80%

Metcon (Time)

For Time

40 Power Cleans 135/95

40 Ring Dips

800m Run

200′ HS walk (turf x3)

Monday 7/25/16

20 Jul

CrossFit Showdown – CrossFit

Metcon (Weight)

12 Minute EMOM

Odd: 5 Back Squats @70%

Even: 5 Calorie Bike

Metcon (Time)

For Time

50 Pistols/150 Air Squats

25/20 Calorie Bike

50 Wall Balls 20/14

Thursday 7/21/16

16 Jul

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