Thursday 3/2/17

26 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

15 Minute EMOM

1) 6 Burpee Box Jump Overs

2) 8 Calorie Row

3) 10 Calorie Bike

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

400m Run

10 Wall Balls

20 Russian KBS 55/35

Wednesday 3/1/17

25 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (AMRAP – Reps)

11 Minute AMRAP

20 Double Unders

2 Squat Snatches 135/95

20 Double Unders

4 Squat Snatches

20 Double Unders

6 Squat Snatches…

Metcon (Weight)

5 Super-sets NFT

10 Bench Press @50%

10 Barbell Rows

Tuesday 2/28/17

24 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

4×3 of the Complex

1 Power Clean

1 Hang Squat Clean

1 Jerk

*Start your first set at 50%

Record highest set that you completed 3 times.

Metcon (Time)

For Time

50 Bar Over Burpees (Not Facing)

30 Hang Power Cleans 95/65

10 Ring Muscle-Ups

Monday 2/27/17

23 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

12 Minute EMOM

Odd: 5 Back Squats @75%

Even: 10 Calorie Row

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Thursday 2/16/17

12 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

10 minute emom

Odd: 200m run

Even: 5 TNG Power Cleans @60%

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Wednesday 2/15/17

11 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

3 rounds NFT

15 Floor Press @40%

10 Floor Wipers

*Make sure you have a spotter for each round. You can alternate so one person does a round while the other spots.

Metcon (Calories)

Partner Battle #1

3 Rounds

For Calories

15 Pulls on the Rower

*each partner goes for 15 pulls. Every round count the amount of calories you get. Highest total wins.

Metcon (Calories)

Partner Battle #2

For Calories

10 Seconds on the Assault Bike

*Each partner goes for 10 seconds on the bike. Rest in between rounds as needed. Highest total wins.

Metcon (AMRAP – Reps)

Partner Battle #3

3 Rounds

60 Seconds Max Burpees

Each partner does as many burpees as possible for 60 seconds, resting as needed in between rounds. Max burpees after 3 rounds wins.

Tuesday 2/14/17

10 Feb

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

20 deadlifts 155/105

20 STO 155/105

20 wall balls

2 rope climbs

Metcon (No Measure)

10 minute EMOM

Odd: 4 Devil Presses

Even: 30 double unders