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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December 2015

THURSDAY

CrossFit 5000 - CrossFitLast workout of the year guys at 9.30am and due to popular demand there will be a 4pm Class on Friday. Thank you to everyone who has supported us in 2015 and we look forward to a big year in 2016.A): Metcon...

WEDNESDAY

CrossFit 5000 - CrossFitClean + Clean from below knee (1+1)With the below knee clean, pause with barbell just below knee cap, plates hovering slightly off the floor, then clean. Building in weight over the 6 sets.Metcon (Time)For Time:Row 1000m immediately followed by 5 Rounds 20 Wall Balls 10x Ring...

MONDAY

CrossFit 5000 - CrossFitHoping everyone has enjoyed spending time with their family and friends and feeling fresh and ready to get back into routine.Metcon (Time)2015 Regionals Event 3with a partner 1200m Run (must run together and cannot start the overhead squats till both are back.) 100 OHS...

WEDNESDAY

CrossFit 5000 - CrossFitWe will be having a Boxing Day WOD to help work off all those Christmas caloriesA: Deadlift (3 reps Every 3mins for 15mins)B: Metcon (3 Rounds for reps)3 Sets for max reps60sec Wall Ball Shots 60sec Rest 60sec Push-ups 60sec Box Jumps Over 60sec Rest...

TUESDAY

CrossFit 5000 - CrossFitBack Squat (4-6 Reps)Every 3mins for 15minutes 4-6 reps with a pause at the bottom. (75-80%)Metcon (AMRAP - Rounds and Reps)CROSSFIT OPEN WORKOUT 11.410mins 60 Bar Facing Burpees 30 Overhead Squat (55/40kg) 10 Muscle ups scale weight as needed....

MONDAY

CrossFit 5000 - CrossFitSkill3 Rounds NOT for time 5-7x Ring Dips 5-7x KB or DB Snatch 30-40sec Double under practiceMetcon (Time)Helen in Silly Season;20x KB Swings 15x Pull-ups 400m Run...

Saturday

CrossFit 5000 - CrossFitENJOY YOUR WEEKEND!!!Metcon (Time)Hero WOD 'Nick' in theme with Christmas and Saint Nicholas we have: 12 rounds for time 45 pound Barbell Hang squat clean, 10 reps 6 Handstand Push Ups on Dumbbells...

Saturday Skills

CrossFit 5000 - CrossFit SkillsSkillRowingb): Metcon (AMRAP - Reps)Skills Skipping 3 times through: 2mins max Double unders 2mins restConditioningw/ Partner 100 Pull ups (while one person does pull ups the other hangs from the bar, once the person hanging drops off they must rotate)...

FRIDAY

CrossFit 5000 - CrossFitWODIFY IS BACK GUYS!! SORRY FOR THE INCOVENIENCESkill15mins-Choose 2 of the below movements and find a max set -Strict pull ups -Kipping pull ups -Strict Handstand Push ups -Strict Kipping Handstand Push Ups -Max Muscle upsB): Metcon (AMRAP - Reps)On a 10min running clock: 1000m Row followed by AMRAP of: 30...