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

WEDNESDAY

CrossFit 5000 - CrossFitA: Handstand holds (EMOM 7mins)ConditioningIn teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: 1) 10x box jumps 5x pull ups 2) 10x burpees ...

TUESDAY

CrossFit 5000 - CrossFitWeightliftingPower Jerk + Jerk (2+1) x5 (Build to heavy 2)b: 3 Position Clean (5 x 2 70-80%)from the ground, mid hang, high hangc: CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# /...

MONDAY

CrossFit 5000 - CrossFitWeightliftingEMOM 14 mins EVEN-2 Front Squats @80-85% ODD- Strict pull upsb): Metcon (Time)3 rounds 30 cal row 30 Front rack lunges Rest 3 mins between rounds...

SATURDAY

CrossFit 5000 - CrossFitA: Metcon (Time)2 Rounds for time: w/ a partner200 Double unders 50 Overhead squats 40kg/20kg 50 pull ups Run 1600m (2 block runs)...

Sat Skills

CrossFit 5000 - CrossFit SkillsUSE YOUR FACE!!A: TURKISH GET UPS (5 X 6 per side (increase in weights))B: Metcon (No Measure)1 min Pistols 1min TGU 1min Rope Climbs 1min DB Snatch 1min Sit ups 1min rest3 ROUNDS...

BARBELL CLASS

CrossFit 5000 - Barbell ClassA: 3 POS Snatch (4 sets @ 60%, 65%, 70% & 75%)B: Snatch Pull (5X 2 reps @95-100%)C: Back Squat (3 X 5reps 75%)D: Push Press (3 X 5 Reps @75%)...

FRIDAY

CrossFit 5000 - CrossFitConditioningEMOM (12mins) 1min - Romanian Deadlift 6-8 2min - TGU (2each arm) 3min - Strict Pull-ups (4-6)Metcon (Time)For Time 21-15-9KB Swings (24/16) Push-ups Pull-ups...

THURSDAY

CrossFit 5000 - CrossFitGET COMFORTABLE WITH THE UNCOMFORTABLE!A: Metcon (Time)250m ROWB: Metcon (Time)500m ROWC: Metcon (Time)750m ROWD: Metcon (Time)1000m RowE: Metcon (Time)750m RowF: Metcon (Time)500m RowG: Metcon (Time)250m Row...

WEDNESDAY

CrossFit 5000 - CrossFitBRING A FRIEND IN FOR A FREE SESSION!!SkillSKIPPING (10mins)A: POWER CLEAN + CLEAN (X4 (1+1) )B: Clean Pull (5 X 5 95%-100%)ConditioningTABATA V-TUCKS 20 Sec on /10 sec off...