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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March 2016

Thursday

CrossFit 5000 - CrossFitGymnastics10mins Kipping practiceA: Metcon (Time)250m RowB: Metcon (Time)500m RowC: Metcon (Time)750m RowD: Metcon (Time)1000m Row...

WEDNESDAY

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)Partner Up!In teams of two, with one partner working at a time and alternating round for round complete As many rounds and reps as possible in 10mins of: 10 Push Press (50/30kg) 5 Burpees Over the Barbell Rest 5mins, then As many rounds...

TUESDAY

CrossFit 5000 - CrossFitBack SquatEvery 2mins for 10mins (5 sets): Set 1: 6 reps @ 65% Set 2: 4 reps @ 75% Set 3: 2 reps @ 85% Set 4: 2 reps @ 90% Set 5: 1 rep @ 95% Followed by Back x Max reps unbroken @ 87%Metcon (Time)Chocolate Burner40...

Tuesday TEENS

CrossFit 5000 - CrossFit TeensTHE SHOWDOWN CROWS VS POWER TEAM WOD Pick your side & wod your hearts out. May the fitter, faster, stronger team win.Metcon (AMRAP - Reps)E2MOM 30 mins 1. Push Press 2. Sit-ups 3. Row for cals 4. Kettlebell swings 5. Box Jumps 6. Push-ups Team members will work their designated...

SATURDAY

CrossFit 5000 - CrossFitWe wish all our members and the community of CrossFit a wonderful Easter. May it be full of RAW cake and Cocoa.Snatch (10mins)Working in teams of 2, find a heavy Snatch in 10minsMetcon (Time)Team EventComplete in teams of 2 for time: 40 Chest...

FRIDAY

CrossFit 5000 - CrossFitOur Easter Hours: Good Friday- Final Open WOD 16.5 Easter Saturday - 8am ONLY Easter Sunday - OPEN GYM 1-3pm Easter Monday - 9.30am Foundations & Open Gym - 6pmCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15...

WEDNESDAY

CrossFit 5000 - CrossFitFront Squat (16mins)Set 1 - 3 reps @65% Set 2 - 3 reps @75% Set 3 - 2 reps @85% Set 4 - 2 reps @90% Set 5 - 1 rep @95% Set 6 - 2 reps @90% Set 7 - 4 reps @85% Set 8 - 6 reps...