Thursday 2/2/17

29 Jan

CrossFit Showdown, Showdown Downtown – CrossFit

Deadlift (5×5 @75-80%)

Metcon (AMRAP – Rounds and Reps)

7 Minute ARMAP

7 Power Cleans 95/65

7 Pull-Ups

-Immediately into….

Metcon (Weight)

6 Minutes to find 1RM

Power Clean

Monday 01/30/2017

26 Jan

CrossFit Showdown, Showdown Downtown – CrossFit

Strength

Strength

Every 30 seconds for 10 minutes

1 Power Snatch at %65+

Metcon (Time)

3 Rounds for time

400m Run

10 clean and jerks 135/95

Thursday 1/26/17

22 Jan

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (AMRAP – Reps)

4 Rounds, NFT.

10 Strict Pull-Ups

10 Strict HSPU

Max Reps Unbroken Toes to bar

Metcon (AMRAP – Rounds)

12 Minute EMOM

5 Thrusters 95/65

5 Bar facing burpees

*If you don’t finish a round in the minute, take the following round off.

Wednesday 1/25/17

21 Jan

CrossFit Showdown, Showdown Downtown – CrossFit

Deadlift (Find your 1rm)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Power Snatches 65/45

24 Double Unders

*Don’t drop the barbells. Please, for the love of god, don’t drop the barbells. None of that “oh shit, i forgot.” or “I didn’t mean to.” You didn’t forget, your just don’t care. You’re just being a jerk and don’t care to keep our equipment safe. Is that how you want to be labeled? As the gym jerk? Don’t be the gym jerk. Save the 10’s… Save the 15’s… Save the world.

Metcon (Time)

500m Row for time.

-Who are the top 5 fastest rowers M/F in the gym? I guess we’ll be finding out today. Enter your damn scores.

Monday 1/22/17

19 Jan

CrossFit Showdown, Showdown Downtown – CrossFit

These next 4 weeks will be be an “Open Prep Cycle”. You will experience more volume, which will factor into increasing your overall muscular endurance. Make sure you attend every class this week. That way you don’t miss out on finding your proper percentages leading up to the open.

Back Squat (Find your 1Rm)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

40 Wall Balls

30 Calorie Row

20 Overhead Squats 95/65

Thursday 1/19/17

15 Jan

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (No Measure)

Partner WOD

4 Rounds

Front Squat Battle @50%

*Each round will be 2 minutes long, with a 1 minute rest after the round is over. For minute 1, Partner A will perform as many Front squats as possible @50%. For minute 2, Partner B will perform as many Front Squats as possible @50%. Minute 3, both athletes will be resting. If partner A performs 10 more total squats than Partner B, Partner B will have to complete 10 burpees after all 4 rounds are over. Scores will be taken, and added to penalty after each round.

Example:

R1: A-10 Reps, B-12 Reps. 2 Burpees for A

R2:A-20 Reps, B-10 Reps. 10 Burpees for B

R3:A-5 Reps, B-11 Reps. 6 Burpees for A

R4:A-15 Reps, B-15 Reps. No penalty.

*After Wod is over, Partner A does 8 Burpees, Partner B does 10.

Metcon (Time)

Partner WOD

100 Calorie Row

150 Wall Balls

200 Push-Ups

250 Double Unders

Wednesday 1/18/17

14 Jan

CrossFit Showdown, CrossFit Ukon – CrossFit

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

Metcon (No Measure)

Swole & Flexy time! Coaches choice.

Tuesday 1/17/17

13 Jan

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (AMRAP – Reps)

EMOM 14

Odd: 3 Strict Press + 5 Push Press @50% of PP

Even: 30 Second ME Close Grip Chin-Ups

*Enter score as total pull-ups

Metcon (Time)

5 Rounds

7 Power Cleans 135/95

7 STO

7 Toe to bar

Monday 1/16/17

12 Jan

CrossFit Showdown, CrossFit Ukon – CrossFit

Metcon (Weight)

EMOM 14

Odd: 10 Back Squats @50%

Even: 5 Calorie Bike (Use rower ONLY if bikes are unavailable)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Goblet Squats 70/55

2 RKBS

6 Box Jump Overs 24/20

*Increase Goblet Squats are RKBS by 2 each round. Box Jump overs will remain at the same rep count.