BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardPush Press12 mins To Build to a heavy 1RM Push PressPush Jerk12mins to build to a heavy 1RM Push JerkSplit Jerk12 mins to build to a heavy 1RM Split JerkFront Squat15 mins to Build to a heavy 1RM...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMobilityWarm up: 10 reps 1 Wall walk into 1 scorpion per side 1 Yoga Push up 3 rounds A1) :90 sec Scorpion per side https://www.youtube.com/watch?v=NSLDV4N5Gl4 A2) :60 sec Table top hold https://www.youtube.com/watch?v=XSQEdt4cYqc A3) :30 Extended crab hold https://www.youtube.com/watch?v=3DgHyC0DXBM 2 rounds: B1) 20 Reverse Snow Angels https://www.youtube.com/watch?v=xKT4p2FiUYY B2) 3 x :10 sec Arch Holds https://www.youtube.com/watch?v=jelLnjPq4ckMetcon (Time)OVAL WODWARM...
MONDAY
CrossFit 5000 - CrossFitSo we will have the same options but we will have a partner WOD, so either try sucker some else in your house hold to get involved (can be kids) and we will jump on a 6pm ZOOM session to get it...
FRIDAY
CrossFit 5000 - CrossFitHey Team, OK so it was meant to be sunny today but looks like yesterday weather has carried over and we a re due for rain mid day or late afternoon. The goal was to have this day out, maybe even if a few...
THURSDAY
CrossFit 5000 - CrossFitRenegade Rows: https://www.youtube.com/watch?v=N05xny0uXBoView Public WhiteboardMobilityFoam Roll/Trigger Point :60 secs each of the following each side Calves/Achilles (Low) Calves (High-mid and back of the knee Hamstrings Outer Quad Inner Quad Middle Front Quad Butt/Lower Back Upper Back (Middle) Upper back each side (back of shoulders to under arm pits) Front Side Pec/Chest Hold any spots...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMobilityWarm up: Aim to flow through the following for 5 mins 1 Walk out + 1 Lizard stretch each side Into 2 Yoga Push ups Up into upright lunge 10 secs hold hands over head per leg Repeat until 5 mins up. A) Scorpion Stretch...
TUESDAY
CrossFit 5000 - CrossFitAs you all know, we have been forced the shut. We hope this is only short term and we get some good results going forward over the next day or two. Please stay safe out there, be smart and we can avoid...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardBack SquatIn 20 minutes build to a 1RM Back SquatMetcon (Time)For time: 3 Rounds 30 wall balls 20/15 Cal Row...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For Time: (with a partner) 75 Pull ups 75 Push Press 75 Burpees 75 Calorie Ski 75 Wall Balls 75 Calorie Row Min On: Min Off - 30 mins...