CrossFit – Wed, Nov 30
CrossFit 5000 - CrossFitPull-ups (Every 2:30 for 5 sets 3-8 Strict Pull ups Followed by 12 Hollow Rocks)Metcon (AMRAP - Rounds and Reps)15 min AMRAP: 60 Double Unders 12 Toes To bar 12 Dumbbell Squats Rx: 22.5kg/15kg Rx+: 100 Double Unders Thrusters instead of DB Squats @ 22.5kg/15kg...
CrossFit – Tue, Nov 29
CrossFit 5000 - CrossFitDeadlift (Every 2 minutes for 12 minutes: 3 Touch n Go Deadlifts with a 2 second negative + 3 Touch n Go Deadlifts (no tempo) build in weight across sets)Metcon (Time)For Time: 3 Rounds 400m Run 15 Clean and Jerks Rx: 50/35kg Rx +: 60/40kg...
CrossFit – Mon, Nov 28
CrossFit 5000 - CrossFitMONDAYThank you and well done to everyone who supported our Annual Lift Off and In house comp, it was great to see so many people get after it and even come to support. Save the Date: Nike Night on the 7th of December...
Barbell Class – Fri, Nov 25
CrossFit 5000 - Barbell ClassFRIDAYSnatchPower SnatchCleanPower CleanLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight...
CrossFit – Fri, Nov 25
CrossFit 5000 - CrossFitFRIDAYBent Over Row5 sets of 8 Bent Over Row Rest 30 seconds before doing 8 each leg Front Foot Elevated Split SquatsRun 1.6km (Time)If you are doing the In-House Comp tonight and tomorrow you may just like to come in and flush the legs...
CrossFit – Thu, Nov 24
CrossFit 5000 - CrossFitTHURSDAYDeadliftComplete 5 sets of 8 Sumo Deadlift building in weightMetcon (Time)Complete the following for time; 1-10 Burpee Pull-Ups 10-1 Box Jumps Run 50m between rounds For example 1 Burpee Pull-Up 10 Box Jumps 50m Run 2 Burpee Pull-Up 9 Box Jumps 50m Run etc etc...
CrossFit – Wed, Nov 23
CrossFit 5000 - CrossFitWEDNESDAYMetcon (Checkmark)Complete 3 rounds for quality; 30-60 second Support Hold in Parallel Bars 2-5 reps 5 second Negative Parallel Dip 12 Floor Facing AngelsMetcon (Time)Complete 4 rounds of; 500/400m Row 30 Renegade Rows 30 Double Unders Rx: 22.5/15kg +Rx: 22.5kg/15kg 60 Double Unders instead of 30...
CrossFit – Tue, Nov 22
CrossFit 5000 - CrossFitTUESDAYHang Power SnatchIn 12 minutes find todays heavy Hang Muscle Snatch + Hang Power SnatchMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 20 minutes; 400m Run 20 Double DB Push-Press 15 Double DB Overhead Squat RX: 15/22.5Kg...
CrossFit – Mon, Nov 21
CrossFit 5000 - CrossFitMONDAYBack SquatComplete 5 sets of 10 reps hold at least 3 sets for the same weight. In between sets complete 10 Kip swingsMetcon (3 Rounds for reps)Complete 5 rounds at each station for reps of 40 seconds ON and 20 seconds OFF -Ski for calories Rest...
CrossFit – Sat, Nov 19
CrossFit 5000 - CrossFitMetcon (10 Rounds for time)Every 3 minutes for 30 minutes (10sets) 4 Sandbag Clean over the shoulder 8 Toes To Bar 12/8 cal Assault Bike Rx: 60/45kg...