Monday 6/5/17

31 May

CrossFit Showdown, Showdown Downtown – CrossFit

Gymnastics

Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.

Testify (Time)

5 Rounds

12 back squats 135/95

8 chest- to-bar pull-ups

12 dumbbell hang power snatches 35/25

12 “Bootlegger Burpees – (burpee + 25 foot shuttle run)

1 min rest
*Your barbell for back squats start from the floor.

*Alternate the dumbbell hang power snatches as you wish.

*For the bootlegger burpees. Instead of jumping in the air at the end of the burpee, complete a 25 foot run instead.

Thursday 6/1/17

27 May

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

10-8-6-4-2

Bench Press @50%

Supinated Barbell Row (Same Weight)

*This isn’t for time. Don’t rush through the Rows and make them sloppy.

Metcon (Time)

Partner WOD

3 Rounds

150m Run (Together)

1 Buddy Carry (field and back)

2 Bear Crawls (field and back x2)

3 Farmer Walks 70/55 (field and back x3)

*Divide however. Only do the run together.

Wednesday 5/31/17

26 May

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Primer

10 Squat Cleans 95/65

10 Bar Facing Burpees

20 Wall Balls

150m Sprint

*Everything should be unbroken. If you need to break up your Cleans or Wallballs, scale the weight.

Metcon (Time)

12-9-6-3

Deadlifts 225/155

Bar Facing Burpees

Double KB Front Rack Walking Lunges 55/35 (1,2,3)

Tuesday 5/30/17

25 May

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Every 2 Minutes for 10 Minutes

15 Calorie Row

10 Strict Press @40-50%

Metcon (No Measure)

3 Rounds Max Effort

Min 1) Plank Hold

Min 2) Calorie Bike

Min 3) V-Ups

Min 4) Double Unders

Min 5) Dumbbell Step-Ups

Rest 1 Minute

Monday 5/29/17

24 May

CrossFit Showdown, Showdown Downtown – CrossFit

THERE WILL ONLY BE A 10AM CLASS TODAY.

Metcon (No Measure)

THERE WILL ONLY BE A 10AM CLASS TODAY.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday 5/26/17

21 May

CrossFit Showdown, Showdown Downtown – CrossFit

Back Squat (5@75%, 3@85%, Max Reps @95%)

Diane (Time)

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

Metcon (No Measure)

3x Max Handstand Hold

Rest 1 min between sets

Wednesday 5/24/17

19 May

CrossFit Showdown, Showdown Downtown – CrossFit

Deadlift (5@75%, 3@85%, Max Reps @95%)

Metcon (Time)

Partner WOD

200m Run Together

100 Sit-Ups

60 Cal Bike/Row

50 KBS 70/55

40 Burpees

30 Box Jumps 30/24

20 Partner Push-Ups

10 Ring Muscle-Ups

Tuesday 5/23/17

18 May

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Time)

Regional Event #3

For Time

100ft Dumbbell Overhead Walking Lunge

100 Double Unders

50 Wall Balls

10 Rope Climbs

50 Wall Balls

100 Double Unders

100ft DB Overhead Walking Lunge

Overhead Squat (5@75%, 3@85%, Max Reps @95%)

Monday 5/22/17

17 May

CrossFit Showdown, Showdown Downtown – CrossFit

Shoulder Press (5@75%, 3@85%, Max Reps @95%)

Metcon (AMRAP – Rounds and Reps)

“Harper”

23 Min AMRAP

9 Chest to Bar

15 Power Cleans 135/95

21 Air Squats

400m Run