Monday 12/11/17

04 Dec

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 12 minutes and work up to a heavy Clean & Jerk

Backhoe (Time)

5 rounds for time.

8 Hang power cleans 95/65

8 Push Press (Same)

8 round trips of 20′ forward, 20′ backward running

Friday 12/8/17

01 Dec

CrossFit Showdown – CrossFit

Front Squat (3×4, then 3×3 @80-90%)

Handstand Push-ups (6×5)

Try to go a bit deeper than you did on Monday.

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
The Open is right around the corner. This is your chance to see how much you’ve improved from the last Open.

Thursday 12/7/17

30 Nov

CrossFit Showdown – CrossFit

Bench Press (5×5 Increasing)

Ring Pull-Ups (5×5 Strict)

This isn’t for speed. Pull yourself up slow and controlled, descend slow and controlled. Scale these with 5×5 negatives on the bar

Rocky Bulldog (Time)

4 Rounds

6 Box Jumps 30/24

8 Back Squats 135/95

10 Bar over burpees

40 Single Unders

1 Minute rest
If your efficient in double unders, don’t scale up. Practice your single under speed. Utilize the rest wisely, and make this workout burn.

Wednesday 12/6/17

29 Nov

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 minutes working up to a heavy 3 rep overhead squat

Metcon (Weight)

7×2 Squat or Power Snatch

Sickle and Hammer (AMRAP – Rounds and Reps)

7 Minute AMRAP

8 Hang Power Snatches 95/65

16 Wall Balls 20/14
This is a repeat WOD. Find out what you got before, and crush it.

Tuesday 12/5/17

28 Nov

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 minutes working up to a heavy Strict Press

Canteen Medals (AMRAP – Rounds and Reps)

In 18 Minutes

1,000M Row

Then AMRAP of

10 Power Cleans 115/75

5 Push Press

10 Toes to bar
Keep a good pace on the row, but save some energy on the final 200m stretch. You won’t want to waste too much time on the row to clean transition. Your forearms should be the first to go from the cleans and TTB, so don’t be afraid to break it up, while aiming for unbroken reps on the push press.

Monday 12/4/17

27 Nov

CrossFit Showdown – CrossFit

Front Squat (5×3 80-90%)

Handstand Push-ups (5×5 Strict, for depth)

How are these starting to feel? Are you improving? Have you been trying to improve?

Fast Burn (Time)

For time

500m Row

150 Double Unders

50 Burpees
Hey guys, Joey here. Welcome to December, the toughest month of your gym year. Everything is going to be stacked against you… Holidays, vacations, parties, family, food. It’s very easy to say “I’ll wait until January.”, but that’ll only hold you back. Keep the train of momentum going, and continue to make your fitness your top priority. That way, you’ll be ahead of the pack, come January.

Friday 11/10/17

02 Nov

CrossFit Showdown – CrossFit

Power Clean (6 x 2 85-95%)

Half Kneeing Single arm Dumbbell Press (6 x 4)

DT Marathon (Time)

For Time

400m Run

2 Rounds of DT 95/65

500m Row

2 Rounds of DT

.7 Mile Bike

2 Rounds of DT
Although you’re doing 6 instead of 5 rounds, the “DT” weight is much lighter. Scale accordingly so you can move through the 2 rounds fast. Keep a solid pace on the run/row/bike so that you don’t finish too slow, but you have enough juice to get off and get right back to work on the bar. You may start on a different movement if you feel you’ll have to wait for the bike. Make sure to log it.

Thursday 11/9/17

01 Nov

CrossFit Showdown – CrossFit

Ain’t no Grave (Time)

4 Rounds

6 Front Squats 135/95

12 Toes to bar

12 Broad Jumps 4″

20 Wall Balls 20/14

1 Minute Rest
The width of each mat are 4″. So for your broad jumps, you will jump across the entire width, turn around, and jump back. This will ensure that everyone is doing them the same way, and that we won’t have any chaos of people jumping into each other. As far as the workout dynamics go, you know the drill. Push hard, recover as best as you can in the 1 minute, and use everything you have for the final round.

Metcon (AMRAP – Rounds and Reps)

Death by Burpee + Strict Press 65/45
Minute 1: 1 Burpee + 1 Scrict Press

Minute 2: 2 Burpees + 2 Strict Press

MInute 3: 3 + 3

And so on. Once you can’t fit everything into that minute, you’re done.

Wednesday 11/8/17

31 Oct

CrossFit Showdown – CrossFit

Front Squat (5 x 3 70-80%)

Handstand Push-ups (5 x 5)

Strict, for depth.

Jacked Jackie (Time)

For Time

1,000m Row

50 Thrusters 65/45

30 Chest to Bar
This one will beat you up much worse than the original “Jackie”, for obvious reasons. Jackie is more of a sprint when it comes to the row and thrusters. For this one, consider pacing the row on the last 250m. Getting off 10 seconds earlier won’t be beneficial if you can’t catch your breath. Although the thrusters still may not feel heavy, doing 50 of them will start to burn. Break them up often, and keep the rest inbetween quick.

Tuesday 11/7/17

30 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 10 Minutes working up to a challenging Squat Snatch or Power Snatch + Overhead Squat

Not Afraid (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Kettlebell Swings 70/55

10 Box Jumps 24/20

10 Ring Dips
With these movements, this workout will feel longer than what it really is. Don’t rush out of the gate, or you’ll have a good 10 minutes of hell after the 5 minute mark. You may be better off splitting up the repetitions, and then having quick transition time rather than trying to go unbroken in each movement.

Metcon (Time)


Max effort plank hold x 2

rest 1 minute between
Log total time of plank holds without the 1 minute rest.