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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February 2016

Tuesday TEENS

CrossFit 5000 - CrossFit TeensCrossFit Games Open 16.1 Teens (AMRAP - Reps)20-Minute AMRAP of: 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Bar Facing Burpees 25 Ft. Overhead Walking Lunge, 65# / 45# 8 Pull-ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the...

MONDAY

CrossFit 5000 - CrossFitCongratulations everyone for smashing 16.1, and good-luck to those doing it tonight. Week 1 is almost over with, so back to training and preparing for week 2.Pull-ups (8mins)3 Sets of Strict Pull-ups for max reps. However in between sets hold 1 wall...

Open Workout 16.1

CrossFit 5000 - CrossFitHave fun and do your best cheer each other on!!CrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft...

BARBELL

CrossFit 5000 - Barbell ClassWarm-upSpend 10mins Foam Rolling3 POS Snatch (10mins)Perform 4 sets of 1x 3POS Snatch (floor, below knee, above knee) working only between 60-70% of your 1RMBack Squat (10-15mins)Find a heavy single Back Squat.Good Mornings (7mins)Perform 3sets of 5reps, taking the weight...

FRIDAY

CrossFit 5000 - CrossFitEnjoy today, and rest up tonight for a big day tomorrow. We will be kicking off at 8am tomorrow morning, lets remember to not only give it our best but have fun in the process.ConditioningEvery 90sec for 13.5mins (3 sets) 1) DB Single...

THURSDAY

CrossFit 5000 - CrossFitDue to popular demand we have added a 7pm WOD class every Thursday night as well. Come & Join us.Metcon (Time)Share the FUN!In teams of 2 complete the following as quickly as possible portioning the reps as you see fit. Row 2000m 50 Power...

WEDNESDAY

CrossFit 5000 - CrossFitOverhead Squat (16mins)Every 2mins for 16mins (8sets) perform 3-4reps. Build up the weight over the 8sets.Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Scale as needed.ConditioningEvery 2mins for 6mins (3sets) Single Arm Dumbbell Row 10-12reps (each arm)...

TUESDAY

CrossFit 5000 - CrossFitRemember to stay hydrated today and drink lots of water.Strict Press (16mins)Every 2mins for 16mins (8sets) perform 2-3 reps of strict press, building up in weight and towards 85% of your 1RM.ConditioningEvery minute on the minute for 21mins (7rounds in total) 1)...

MONDAY

CrossFit 5000 - CrossFitConditioningEvery 2mins for 20mins (10sets, 5 of each) ODD) Deadlift x6reps ( a weight you can maintain and be challenging only in rounds 4 & 5) EVEN) Push-ups x6-10repsMetcon (AMRAP - Rounds and Reps)5-10-15Complete as many rounds and reps as possible in 10mins of: 5...

SATURDAY

CrossFit 5000 - CrossFitPlease note there will be no skills session for the next 5 weeks as we will be running the Open WOD at 8am. Everyone is still welcome to do the workout, even if it scaled. Is a great chance to cheer one...