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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November 2022

Barbell Class – Fri, Nov 18

CrossFit 5000 - Barbell ClassSnatch (6 mins 4 x 5 Muscle Snatches )6 mins 4 x 5 Muscle Snatches 6 mins 4 x 2 Hang Power Snatch 6 mins 4 x 1 Hang Snatch + 1 Power Snatch + 1 Snatch 12mins 5 sets of 3 reps @ 75-85% of 1RM SnatchClean and Jerk6...

CrossFit – Fri, Nov 18

CrossFit 5000 - CrossFitWalking LungesComplete 5 sets of 20 Weighted Walking Lunges Run immediately into 200m Rest 60-90 secondsMetcon (Time)Warm up Deadlift for 5 mins. Complete 3 rounds of; 35 Deadlifts 35 Burpees Rx: 35 Deadlifts 35 Bar Facing Burpees 100/70kg +Rx: 35 Deadlifts 35 Bar Facing Burpees 110/80kg...

CrossFit – Thu, Nov 17

CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes:Min 1: 20/15 cal row Min 2: 7 Power Cleans Min 3: 15 Toes to bar Min 4: 18/14 Cal Ski Min 5: Rest Rx: 60/45kg Rx+ : 70/50kg...

CrossFit – Wed, Nov 16

CrossFit 5000 - CrossFitPull-ups (Every :90 seconds alternating stations for 5 set: Station 1: 3-8 strict Pull ups Station 2: :30 sec Handstand Hold)Crossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150...

CrossFit – Tue, Nov 15

CrossFit 5000 - CrossFitFront Squat ((20 minutes))Spend 8 minutes building to 85% then complete 4 sets of 3 reps Front SquatMetcon (Time)Complete the following for time; 30 Double Russian KB Swings 40 KB Goblet Squat 50 cal Assault Bike 40 Air Squats 30 Burpees Rx 30 Double DB Snatch 22.5/15kg 40 Double DB...

CrossFit – Mon, Nov 14

CrossFit 5000 - CrossFitHollow Body HoldComplete for quality 4 sets of 30 second Hollow Hold with 30 second rest between sets.Metcon (10 Rounds for time)Complete 10 sets of 250/200m Row for time; Rest 2mins between...

CrossFit – Sat, Nov 12

CrossFit 5000 - CrossFitMetcon (Time)With a partner For Time: 1.6km Run 150 Jumping pull ups 150 Wall Balls 4/6kg 200 Push ups on knees Rx: Broken up however you wish For Time: 2km Run 100 Pull ups 100 DB Step ups 22.5kg/15kg 200 Push ups Rx+: As written For Time: 2km Run 100 Pull ups 150 Wall Balls 9/6kg 200 Push ups...

Barbell Class – Fri, Nov 11

CrossFit 5000 - Barbell ClassSnatch PullEvery minute on the minute for 6 minutes 3 Snatch Pulls Building in weightHang Power SnatchEvery minute on the minute for 6 minutes: 2 Hang Power Snatches Building in weightSnatch (Every minute on the minute for 6 minutes: 2 Power Snatches + 1 Overhead Squat Drop...

CrossFit – Fri, Nov 11

CrossFit 5000 - CrossFitClean (Every 2 minutes for 12 minutes: 2 reps of a Clean Lift + Hang Clean Pull + Power Clean Building in weight)Metcon (Calories)12min AMRAP: in teams of 3max calories on the Ski * 2 People hold a plank while 1 person Skis ** 15 Push ups...

CrossFit – Thu, Nov 10

CrossFit 5000 - CrossFitMetcon (No Measure)Every minute on the minute for 15 minutes min 1: wall facing handstand Hold x 30 secs min 2: side plank with straddle x 20 secs eac min 3: 10 Cross over lungesMetcon (Time)For time: 21-15-9 Pike Handstand Push ups x 2 Hanging Knee raises x2 Rx: For time: 21-15-9 Handstand Push...