Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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September 2015

Thursday

CrossFit 5000 - CrossFitA: Split Jerk (EMOM 10min 1rep)B: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 10 KB SDHP 24/16kg 20m KB Goblet Lunge WalkC: Back Squat (EMOM 10min 2reps)...

Wednesday

CrossFit 5000 - CrossFitA: Power Clean (E2MOM 10min 5 reps)B: Metcon (AMRAP - Reps)Partner WOD AMRAP 10mins 5 Deadlifts @ finishing weight for part A 20 Lateral Bar Jump Overs 30 Ab-mat Sit-ups Athlete 1 completes AMRAP, athlete 2 completes a 200m Run. Once they change, athlete 2 will start...

Tuesday

CrossFit 5000 - CrossFitA: Snatch (12mins to find 1RM)B: Metcon (No Measure)EMOM 20min 1. 5 Pull-ups + 10 Push-ups + 15 Squats 2. 10 Burpees...

Monday

CrossFit 5000 - CrossFitA: Clean and Jerk (12mins to find 1RM)B: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 14min 7 Squat Cleans @70% of above 14 KBS 24/16kg Partner must hold a push-up plank position alt full rounds...

saturday

CrossFit 5000 - CrossFitRene (Time)7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013To learn more about Rene click here...

Thursday

CrossFit 5000 - CrossFitA: Metcon (Time)(10min Cap) 5-4-3-2-1 Power Cleans 70/45kg Thrusters Rest 2mins 5-4-3-2-1 Power Cleans 70/45kg ThrustersScaling L1@ 30/20kg L2@ 55/35kgB: Back Squat (EMOM 10min 2reps)C: Metcon (No Measure)Core Work...

Wednesday

CrossFit 5000 - CrossFitA: Metcon (Time)Team of 2-3 “Jerry” 1600m Run 2000m Row 1600m RunB: Metcon (AMRAP - Reps)3 Sets Max unbroken HSPU...

Tuesday

CrossFit 5000 - CrossFitA: Isabel (Time)For Time: 30 Snatches, 135# / 95#12min Cut offB: Metcon (No Measure)AMRAP 18min GRIND 50m Sled Push - Heavy 50m Farmers Carry - Heavy 10/7 Tyre Flips 1 Rope Climb...

Monday

CrossFit 5000 - CrossFitA: Metcon (3 Rounds for time)At the 0:00 30-25-20 of: Power Cleans, 60/40kg HR Push-ups (hips may not touch the ground) then, At the 8:00 25-20-15 of: Hang Squat Cleans, 70/45kg Burpees then, At the 16:00 - 24:00 20-15-10 of: Squat Cleans, 80/50kg Burpee Box Jump Overs 24/20"Scaling L1@ 30/20 throughoutA: Front Squat (EMOM 6min -...