Friday 11/25/16

21 Nov

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

There will be no AM classes today. Happy Black Friday, see you at night!

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

Metcon (Time)

For Time

50 Double Under Buy-in

7 Rounds

6 Pull-Ups

6 Strict Press 95/65

6 Renegades 30/15

6 Push-Ups

50 Double Under Cash-Out

Tuesday 11/22/16

18 Nov

CrossFit Showdown, CrossFit Ukon, CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Time)

Primer

15-10-5

Calorie Bike

Goblet Squat 55/35

Front Squat (5@65%, 5@75%, 5+@85%)

Metcon (Time)

Primer

3 Rounds

10 Burpees

10 Unbroken Dumbbell Push Press

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

Monday 11/21/16

17 Nov

CrossFit Showdown, CrossFit Ukon – CrossFit

This weeks schedule
Thursday: One class @9AM
Friday: No AM Classes

Deadlift (5@65%, 5@75%, 5+@85%)

Metcon (Time)

For Time

800m Run

30 Power Cleans

800m Run

20 Jerks

800m Run

15 Clean and Jerks

Friday 11/18/16

14 Nov

CrossFit Showdown, CrossFit Ukon – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep