Tuesday 10/4/16

29 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Time)

For Time

1,000m Row

100 Double Unders

50 Wall Balls

100 Double Unders

1,000m Row

Metcon (No Measure)

Not for time

10-9-8-7-6-5-4-3-2-1

Strict Press

Barbell Row

Bench Press

@50% of 1RM

Monday 10/3/16

28 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

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Metcon (Time)

For Time

1. Muscle-Up

2. Squat Cleans 185/135

3. Box Jumps

4. Toes to Bar

5. Goblet Lunges (Each Leg) 55/35

6. Goblet Squat 55/35

7. 800m Run

*Rep Scheme

1

1,2

1,2,3

1,2,3,4…..

Thursday 9/29/16

24 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Time)

For Time

1. Muscle-Up

2. Box Jump 30/24

3. Squat Snatch 135/95

4. Toes to Bar

5. Goblet Lunges (Each Leg) 55/35

6. KettleBell Snatch (Each Arm) 55/35

7. 800m Run

*Rep Scheme

1

1,2

1,2,3

1,2,3,4…..

Metcon (Weight)

10 Minute EMOM

1 Snatch Grip Deadlift

1 Full Snatch

50-60% of 1RM

*Work on bar path and speed under the bar. Don’t worry about the weight this week.

Wednesday 9/28/16

23 Sep

CrossFit Showdown, CrossFit Ukon – 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 (Time)

Partner WOD

5k Row

Switch every 500m

Tuesday 9/27/16

22 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

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

Metcon (AMRAP – Reps)

14 Minute EMOM (7 Rounds)

1 Minute Max Thrusters 95/65

1 Minute Rest

Penalty-

Less than 5 Thrusters-15 Burpees

Less than 10 Thrusters-10 Burpees

Less than 15 Thrusters- 5 Burpees

*After EMOM is over, rest 3 minutes.

Metcon (Time)

For Time

Penalty Burpees

Monday 9/26/16

21 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

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

Metcon (Weight)

Every 3 Minutes for 18 Minutes

Perform 4 Power Cleans @80% and a 10 Calorie Row / Bike Sprint.

*Perform one clean every 30 seconds. At the 2 minute mark, perform the 10 calorie sprint.

i.e.

0:00-0:29 Clean

0:30-0:59 Clean

1:00-1:29 Clean

1:30-1:59 Clean

2:00-3:00 Row/Bike

Friday 9/23/16

18 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 Minute AMRAP

2-4-6-8-10-12….

Power Clean 135/95

Jerk

*Partner A completes round 2, while partner B rests. Then partner B completes round 4, while partner A rests, ect.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 Minute AMRAP

2-4-6-8-10-12…

10-20-30-40-50-60…

Calories

Double Unders

Thursday 9/22/16

17 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Weight)

Complex

Full Snatch

Hang Squat Snatch

3 Sets @60%

3 Sets @70%

2 Sets @80%

Metcon (AMRAP – Rounds)

10 Minute EMOM

4 Overhead Squats 95/65

4 Bar facing burpees

*Score = 1-10 depending on how many rounds completed.

Wednesday 9/21/16

16 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Deadlift (3@70%, 3@80%, 3+@90%)

Metcon (Time)

21-15-9

Kettlebell Swings 70/55

Box Jumps 30/24

*400m Run after the round of 21

200m Run after the round of 15

100m Run after the round of 9

Tuesday 9/20/16

15 Sep

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Time)

For Time

20-18-16-14….

Wall Balls 20/14

Chest to Bar

Sit-Ups

Metcon (Time)

50m Sprint x 5

*Score = each sprint added together.