MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)With a partner For time: 800m Run 50 synchro Dumbbell Snatches 50 Synchro Single Arm Overhead dumbbell lunge 400m Run 50 Synchro lateral burpees over the dumbbells 50 Single Arm Dumbbell Push press (25 per side) 800m run...
BOXING DAY WOD
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)In teams of 5, rotating every minute between the follwing stations: Station 1: Calorie Row Station 2: Dumbbell step over Station 3: Ski for calories Station 4: Assault bike for calories Station 5: Rest...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)XMAS WOD- 25/12/20In teams of 2 alternating movements for 25 minutes: 25 Wall Balls 12 Devil Press 20 Single Arm Dumbbell Push press 10 per side)...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)In teams of 2: 0:00-7:00 Max muscle ups/ Chest to bars/ Pull ups 7:00-12:00 Rest 12:00-20:00 Max Clean and Jerks 61/43kg 20:00-30:00 Max Calories on Assault bike *only one person working at a time...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)12min AMRAP: 40 Double Unders 20 Kettlebell swingsMetcon (AMRAP - Rounds and Reps)15min AMRAP: 20/15 Calorie Row 20 Push ups 200m Run...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardThrusterIn 15 minutes build to a heavy 3 rep ThrusterMetcon (Time)Complete 5 rounds for time: 10 Thrusters 10 Bar Facing Burpees...
SATURDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics12mins Kick up/Tripod to HandstandGymnastics12mins Handstand walk practiceGymnastics20 Ball up into straight leg toes to bar negative...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)12 Days of Christmas 1 Muscle-Up 2 Hang Cleans 60/40kg 3 Front Squats 4 HSPU 5 Box Jumps 6 Burpees 7 Toes To Bar 8 KB Swings 9 DB Thrusters 10 Pull-Ups 11 Deadlifts 12 STOH...
FRIDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)4 rounds for reps: Min 1: DB Push press Min 2: DB Floor Press Min 3: DB Renegade rows Min 4: Devil Press Min 5: RestMetcon (AMRAP - Reps)8 min AMRAP: 2 Double Dumbbell Snatches 2 Lateral jumps over the dumbbells 4 Double Dumbbell...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardSnatchEvery 2 minutes for 20 minutes (10sets) 1 Snatch building in weightClean and JerkEvery 2 minutes for 20 minutes (10sets) 1 Clean and Jerk (Split)...