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 2019

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardDeadliftEvery 3 minutes for 15 minutes: 50 double unders 5 DeadliftsMetcon (Time)For Time: 800m Run 50 Calorie Assault bike 40 Dumbbell Snatches 30 Toes to bar 20 Burpee box jump overs...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardCleanEvery :90 seconds for 6 sets: 1 Clean + 1 Hang Clean *Building in weight if form is good!Metcon (Time)@90-95% of weight lifted in first component...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In Teams of 2 or 3 break up the following as evenly as you can: 0:00-10:00 200/150 Cal Assault Bike. Rest the remainder until 10:00 mark if work is completed. 10:00-20:00 200 Wall Balls. Rest until 20:00 if work is completed *20:00-40:00 If you...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery minute on the minute for 12 minutes: Min 1: 50 Double Unders Min 2: 10 Handstand or Hand-Release Push ups Min 3: 15/12 Cal SkiMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 20 Pull ups 20 Dumbbell Snatch 20/15 Calorie Row...

BOXING DAY WOD

CrossFit 5000 - CrossFitView Public Whiteboard12 Days of Christmas 2019 (Time)"12 Days of Christmas 2019"1 Hundred metre Run 2 Sandbag Cleans 3 Burpee Box Jump overs 4 Lunge Jumps 5 Toes to Bar 6 Pull ups 7 Shoulder to Overhead 8 Hang Power Cleans 9 Deadlifts 10 Ring Dips 11 Kettlebell Swings 12 Cal Assault bike Order...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict Press3:00 ON-2:00 OFF 400m Run -Max Strict Press 43/30kgMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 30 Kettlebell Swings 20 AB-Mat Sit ups 10 Box Jump Overs...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatEvery 2 minutes for 10 minutes: 5 reps *Building in weight across first 3 sets and then holding for the last 2. Make reps feel smooth with no tip in torso or grinding.Metcon (Time)10 Rounds for Time: 15 Wall Balls 10 Burpees...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)In teams of 3 accumulate 1000 reps using the following point system, can be broken up however you want between the 3 members and the movements: Calorie = 1 Rep (Bike, Row, ski) 1 Sandbag Throw @65/45kg = 5 reps 1 Burpee...

BARBELL CLASS

CrossFit 5000 - Barbell ClassView Public WhiteboardHigh-Hang Snatch3 x 3 reps *Building in weight if form is good. No Re-Dip! Focus on initiating movement from leg drive.Snatch 1 Snatch + 1 Overhead Squat + 1 Snatch + 1 Snatch Balance : Set 1: 70% Set 2: 75% Set...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardConditioningEvery :90 seconds for sets each Station 1: KB Wall Squat x :45-:60 seconds Station 2: 12 Reverse Snow Angels Station 3: 45 second Table top holdMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 6 Turkish Get-ups 20m Bear Crawl (10m up 10m back) 20/15 Cal...