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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October 2015

Saturday

CrossFit 5000 - CrossFitBOO! Happy Halloween! Partner/Team WODMetcon (Time)5 ROUNDS (split work as you like) 35 Kettlebell Swings (24 / 16kg) 30 Push-ups 25 Pull-ups 20 Box Jumps (30 / 24") Block Run - together...

Friday

CrossFit 5000 - CrossFitA: Back Squat (EMOM 10 mins - 1 rep @ 90% 1RM)B: Metcon (AMRAP - Reps)Tabata 8 rounds of 20 secs work, 10 secs rest Wall Balls (9 / 6kg) SDHP (40 / 30kg) Double Unders Row for Cals Change movement each tabata; each movement will be done...

Thursday

CrossFit 5000 - CrossFitA: Metcon (Time)5 rounds (15 min cap) 400m run 20m OH Lunge Walk (20 / 15kg)B: Metcon (4 Rounds for time)4 rounds 20 / 15 cal row 10 Clapping Push-ups 10 Squat Jumps Rest 2-4 mins...

Wednesday

CrossFit 5000 - CrossFitTEAM WOD - Teams of 3A: Metcon (AMRAP - Reps)7 mins - STRICT PRESSES 50 @ 30 / 20kg 50 @ 40 / 25kg AMRAP @ 50 / 35kg Rest 3 minutesB: Metcon (AMRAP - Reps)7 mins - BACK SQUATS 50 @ 50 / 35kg 50 @ 60...

Tuesday

CrossFit 5000 - CrossFitA: Complex (15 mins to build to a heavy for the day)Power Clean & Hang Squat Clean & Push Jerk & Split JerkB: Metcon (AMRAP - Reps)10 mins - Thrusters (40kg / 30kg) Lateral bar jumps Ascending ladder by 2 reps i.e. 2, 4, 6,...

Saturday

CrossFit 5000 - CrossFitPec O Rama (10 Rounds for weight)20/16/12/8/4/4/8/12/16/20 Bench Press After each round complete 5 Strict Pull ups 10 Push ups Male A. 60/70/80/90/100 B. 50/60/70/80/90 C. 40/50/60/70/80 Female A. 30/40/50/60/70 B. 20/30/40/50/60 C. 20/25/30/35/40...

Friday

CrossFit 5000 - CrossFitA: Hang Power Clean (15mins to find a 5rm)B: Metcon (AMRAP - Rounds and Reps)AMRAP 10min 10 Power Cleans 50/35kg 10 Box Jump overs 24/20"...

Thursday

CrossFit 5000 - CrossFitA: Front Squat (E2MOM 10min 3reps)B: Metcon (4 Rounds for time)4 Rounds 150m Row 10 KBS 24/16kg 10 Burpees 3min Rest...

Wednesday

CrossFit 5000 - CrossFitA: Split Jerk (14mins to establish 1rm split jerk)B: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 10 Jerks @ 50% (split or push) 10 TTB 30 Double unders...