Wednesday 1/4/17

31 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

12 Minute EMOM

1) 30 Second Plank Hold

2) 30 Second Hollow Body Hold

3) 30 Second Superman Hold

Metcon (Calories)

6 Rounds

1:30 on, 1:30 off

200m Run

Max Cals Bike

*Score = Calories

Metcon (No Measure)

15 Minutes of Coaches Choice ROMWOD

Tuesday 1/3/17

30 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

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

Metcon (Weight)

15 Minute EMOM

1 Snatch Pull

1 Power Snatch

*Start at 60% and work your way up.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

3 Strict Chin-Ups

6 Push-Ups

3 Push Jerks 135/95

Monday 1/2/16

29 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

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

Metcon (AMRAP – Reps)

5 Rounds

1:30 on, 1:00 off

30 Double Unders /60 Singles

Max Wall Balls in remaining time

*Score = Wall Balls

Metcon (AMRAP – Reps)

Two attempts of Max Unbroken Double unders. Add both attempts together.

Friday 12/30/2016

26 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Weight)

Snatch Knockout

4 Person Rotation

5 Rounds -115

3 Rounds -125

3 Rounds -135

3 Rounds -145

3 Rounds -155

3 Rounds -165

* Keep going until only one person remains. Reps start at 10 and go down by 2 when someone is knocked out. Must be touch and go.

Monday 12/26/16

22 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

Todays Schedule.

One Class @10AM.

Happy Holidays!

Metcon (No Measure)

Todays Schedule.

One Class @10AM.

Happy Holidays!

Metcon (No Measure)

Todays Schedule.

One Class @10AM.

Happy Holidays!

Friday 12/23/16

19 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

EMOM 14

Odd: 200m Row

Even: 10 Alternating KB Snatch Squats

Metcon (Time)

3 Rounds

15 Power Cleans 95/65

10 Front Squats

5 Thrusters

Tuesday 12/20/16

16 Dec

CrossFit Showdown, CrossFit Ukon – CrossFit

Power Snatch (Find your 1RM)

Snatch (Find your 1RM)

Metcon (Time)

Partner WOD

20-18-16-14….

Power Snatch 1/1

Bar facing burpee in unison