Friday 2/16/18

09 Feb

CrossFit Showdown – CrossFit

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Deficit Deadlift (7×1 @65-75%)

Deficit Deadlift
Deficit deadlifts at 75% are going to feel heavy. Don’t overdo it.

Strict Pull-Ups (7×2)

Times like these (AMRAP – Rounds and Reps)

7 Minute AMRAP

7 Toes to bar

20′ Walking Lunge

14 RKBS 55/35

Metcon (No Measure)

Core – Coaches Choice
If your abs are sore from the wod (TTB & KBS), hop on a rower or bike instead.

Thursday 2/15/18

08 Feb

CrossFit Showdown – CrossFit

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Metcon (Weight)

Spend 10 minutes and work up to a challenging jerk

The Ghost (AMRAP – Reps)

6 Rounds, 1 Min per station of:

Row (Calories)


Double Unders

We WILL see double unders in the open. This is a great way to work on them. This is also a great way to get your conditioning up. Don’t miss days like today, no matter how much it may suck.

Wednesday 2/14/18

07 Feb

CrossFit Showdown – CrossFit

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Front Squat (5×3 Increasing)

Handstand Push-ups (5×3 Strict, for depth)

Just the two of us (AMRAP – Rounds and Reps)

8 Minute AMRAP (Teams of two)

16 Hang Power Snatch 95/65

18 Push Press

20 Front Squats
Partner wods are great for many reasons. You’ll generally tend to push yourself a bit harder in partner wods. Make sure your gym buddy shows up today, or make a new friend at the box!

Monday 2/12/18

05 Feb

CrossFit Showdown – CrossFit

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Metcon (Weight)

Spend 15 Minutes working up to a heavy clean and jerk

Bright Moon (Time)

4 rounds for time.

12 power clean and jerk 135/95

12 toes to bar or 4 bar muscle-ups

400m run or 0.75 mile airdyne
It’s the last week before the Open begins. The final week before the motha fuckin’ Showdown Games. Get with your team, get your training in, and kick some ASS!!!!!!

Friday 2/9/18

02 Feb

CrossFit Showdown – CrossFit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Metcon (No Measure)

Spend the rest of the class working on muscle-up progressions.
“But i’m tired and my hands hurt”

Think you’ll be fresh with perfect feeling hands while you are trying to hit the last set of muscle-ups in an open wod? Exactly. Practice under fatigue, this is where form is needed the most. Anyone can hit movements fresh.

Thursday 2/8/18

01 Feb

CrossFit Showdown – CrossFit

Deficit Deadlift (9×2 @55-65%)

Deficit Deadlift

Strict Pull-Ups (9×2)

Metcon (Time)


Chest to Bar Pull-Ups

Calorie Row

I can probably name 3 movements in this workout that most of you don’t like. Does that mean you are going to avoid it? You can improve the most on days like this. Show up, and work on your weakness.

Wednesday 2/7/18

31 Jan

CrossFit Showdown – CrossFit

Metcon (No Measure)

Spend 8 Minutes and work on kipping drills for kipping pull-ups / ttb / muscle-ups

Rock You Fast (AMRAP – Reps)

4 rounds – AMReps (as many reps as possible)

1 min KBS 70/55

1 min ‘high’ box jump 30/24

1 min pistols

1 min toes-to-bar

1 min sled push 95/50

1 min rest

Tuesday 2/6/18

30 Jan

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 10 minutes and work up to a challenging pause squat clean.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles