5/5/17

30 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Overhead Squat (Find your 1RM)

Flight Siulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

*You must go unbroken in each set before moving on.

Metcon (No Measure)

WOD?

Idk, Joe. It’s Friday.

Thursday 5/4/17

29 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Deadlift (Find your 1RM)

Metcon (Weight)

5 Sets

30 on / 30 off

Front Rack Hold @110-130% of Front Squat 1RM

Metcon (No Measure)

4 Sets

200M Sprint

1/1 Work Rest

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Wednesday 5/3/17

28 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Clean and Jerk (Find your 1RM)

Metcon (Time)

Box Life WOD “The Triplet”

For Time

20 Yard Sled Push (One Way on turf)

3 Rope Climbs

10 Squat Cleans

20 Yard Sled Push

2 Rope Climbs

8 Squat Cleans

20 Yard Sled Push

1 Rope Climb

6 Squat Cleans

Tuesday 5/2/17

27 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Back Squat (Find your 1rm)

Metcon (Time)

For Time

1,000m Row Buy-in

3 Rounds

3 Ring Muscle-Ups

6 Clean & Jerks

9 Bar Facing Burpees

Monday 5/1/17

26 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Shoulder Press (Find your 1rm (Strict Press))

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Thursday 4/27/17

22 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Partner WOD

20 Bench Press 115/75

2 Sets of Max Rep Thrusters until 100 Reps are completed 95/65

Metcon (No Measure)

4 Round Superset

8 Barbell Rows

8 Barbell Curls

*Keep the weight heavy enough that 8 reps becomes difficult.

Metcon (No Measure)

3 Sets

30 Second L-Sit Hold

30 Second Plank

30 Second Side Plank (L)

30 Second Side Plank (R)

*Rest as needed in between movements. Accumulate 30 seconds of total work for each.

Wednesday 4/26/17

21 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Freakin Throwdown “Heavy & Fast”

Teams of 3

12 Bear Complex 205/135, 175/105 or 115/75

One-Arm Overhead Walking Lunges Unbroken 70/55

20-40-60-40-20

Metcon (Time)

Freakin Throwdown “Assault & Swim”

Teams of 3

75 Calorie Bike

6 Sled Pushes 140/90 (Down & Back = 1)

60 Deadlifts 205/135

3 Sled Pushes

Tuesday 4/25/17

20 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Every 3 Minutes for 15 Minutes

10 Calorie Row

10 Burpees

10 Push Press @50-60%

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 Minute AMRAP

3 Power Snatches 135/95

6 Box Jump Overs

9 KBS 70/55

*Relay Style

Monday 4/24/17

19 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Every 2 Minutes for 10 Minutes

200M Run

8 Back Squats @50-60%

Metcon (AMRAP – Rounds and Reps)

Partner Running Cindy

20 Minute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

*One partner runs 400m while the other works through rounds of Cindy. Partners switch after 400m run is completed.

Thursday 4/20/17

15 Apr

CrossFit Showdown, Showdown Downtown – CrossFit

Push Press (5,3,1)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Clean & Jerks 135/95

10 Toes to Bar

15 Double Unders

Metcon (No Measure)

3 Rounds NFT

5/5 DB Alternating V-Ups

10 DB Toe Touches

5/5 TRX Side Crunches

10 TRX Body Saw