Wednesday 4/5/17

31 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Primer

30 Calorie Row

30 Hang Power Snatches 45/35

*Remember, its a PRIMER. If you’re unsure that you can do 30 HPS in a row, scale it down. This isn’t a workout that you break up.

Metcon (Weight)

Every 30 Seconds for 10 Minutes

1 Power Snatch

*Start light, Increase throughout.

*Score your finishing weight.

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Deadlifts 185/135

15 Double Unders

Tuesday 4/4/17

30 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

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

Metcon (Time)

6-9-12-9-6

Bar Over Burpees

Front Squats 135/95

Chest to Bar Pull-Ups

Monday 4/3/17

29 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

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

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here

Thursday 3/30/17

25 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Front Squat (Find your 1RM)

Metcon (Time)

Primer

15-10-5

Calorie Row Rx+ Bike

Goblet Squat Rx 55/35 Rx+ 70/55

Metcon (Time)

4 Rounds

5 Front Squats 115/75

10 Front Rack Lunges

15 Toes to Bar

Tuesday 3/28/17

23 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Every 1:30 for 15 Minutes

1 Power Clean

1 Hang Squat Clean

1 Jerk

*Increase as you go

Metcon (AMRAP – Reps)

Partner WOD

In 4 Minutes

200m Run (Together)

4 Rope Climbs

As many Squat Cleans as possible in remaining time.

-Rest 1 Minute

Repeat for 4 Rounds

*Rx 185/135

*Rx+ 225/155

*Score = Total Squat Cleans

Monday 3/27/17

22 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Back Squat (Find Your 1Rm)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Last time we did Nancy was 8/3/16. Let’s see some improvement.

Wednesday 3/22/17

17 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

Every 2 Minutes for 10 Minutes

100m Sprint

Metcon (Time)

Partner WOD

100 Double Unders

50 Wall Balls

40 Toes to Bar

30 KB Box Step Ups 35/25 20″

20 KB Lunges 35/25

10 Ring Muscle-Ups

20 KB Lunges

30 KB Box Step Ups

40 Toes to Bar

50 Wall Balls

100 Double Unders

Tuesday 3/21/17

16 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

12 Minute EMOM

Odd: 10 STO 135/95

Even: 10 Bar Facing Burpees

*Remember guys. Its just shoulder to overhead. You aren’t a world class olympic lifter going for the gold medal, or an olympic gymnast performing your final routine. You really don’t need chalk. You don’t need to mark your territory of where you did burpees. If you have “sweaty palms and can’t grab the barbell”, you should,

A: Use a paper towel instead. Since paper towels dry wet hands and chalk doesn’t.

B: Go visit your local gynecologist and see what your issue is.

Metcon (AMRAP – Reps)

15 Minute AMRAP

3 Power Cleans 225/155

3 HSPU

3 Power Cleans

6 HSPU

3 Power Cleans

9 HSPU

*Clean reps stay the same, HSPU go up by 3. Try to practice the HSPU Standard they have in the Open. It seems like many of us are struggling with this movement.

Monday 3/20/17

15 Mar

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (No Measure)

15 Minute EMOM

1) 200m Run

2) 10 Overhead Squats 95/65 (From Floor)

3) 5 Strict Pull-Ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups