Thursday 11/3/16

29 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Time)

Partner WOD

Every Minute

100m Run

Max Deadlifts in reaming time 225/155

Relay Style

*Once your team hits 100 Deadlifts, you’re finished.

Metcon (Time)

6 Rounds

5 Power Cleans 135/95

5 Jerks

5 Bar Facing Burpees

Wednesday 11/2/16

28 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

Primer

2 Rounds

Each Round will be 3 Minutes long

1st minute: 10 Second max Calorie Row

2nd minute: 10 second max Calorie Bike

3rd Minute: 100m Sprint

Rest 3 Minutes and repeat.

Metcon (Weight)

Every 30 Seconds for 15 Minutes

1 Squat Snatch @65%

Metcon (No Measure)

Abs – Coaches Choice

Tuesday 11/1/16

27 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

7 Push-Ups

7 Dips

*After AMRAP, 1 Min rest

Metcon (AMRAP – Reps)

3 Rounds

400m Run

Max Reps Bench Press @60%

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

7 KBS 55/35

7 Pull-Ups

Monday 10/31/16

26 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

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

Metcon (Time)

Wodapalooza Qualifier #8 (10 Min Cap)

30-20-10

Thrusters

Toe to Bar

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

Thursday 10/27/16

22 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Weight)

Wodapalooza WOD 2

Find either your

1RM

2RM or

3RM Thruster

Metcon (Time)

Wodapalooza WOD 5

30 Hang Power Cleans

90 Wall Balls

180 Double Unders

Tuesday 10/25/16

20 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

Every Minute for 20 Minutes

1: 200m Run

2: 15 Deficit Push-Ups

3: 10 Calorie Bike

4: 2 Rope Climbs

Metcon (Time)

800m Run x 4

Rest 1 Minute in between sets

Monday 10/24/16

19 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Front Squat (3@70%, 3@80%, 3+@90%)

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

Metcon (Time)

3 Rounds

5 Bear Complex 135/95

10 Bar Facing Burpees

20 Double Unders

Thursday 10/20/16

15 Oct

CrossFit Showdown, CrossFit Ukon – CrossFit

Push Press (5@65%, 5@75%, 5+@85%)

Metcon (Time)

21-15-9

Strict Press 65/45

Pull-Ups

Rx+ = Round of 15, chest to bar. Round of 9, muscle up.

Metcon (No Measure)

Ab Work

Coaches Choice