CrossFit – Tue, Jan 31
CrossFit 5000 - CrossFitSit-ups8 min EMOM Min 1: 45 secs Sit ups Min 2: 20-30 secs of Kip SwingsMetcon (Time)For Time: 50/40 Cal Row 15 Ring rows 40/35 Cal Row 15 Ring Rows 30/25 Cal Row 15 Ring Rows 20/15 Cal Row Rx: 10 Pull ups Rx +:15 Pull upsFor Time: 50/40 Cal Row 15 Ring Rows 40/32 Cal...
CrossFit – Mon, Jan 30
CrossFit 5000 - CrossFitStrict PressComplete 5 sets of 5 reps at 75%Push PressComplete 5 sets of 3 reps at 85%Push JerkIn 10 minutes find a heavy single Push Jerk...
CrossFit – Sat, Jan 28
CrossFit 5000 - CrossFitToes-To-BarComplete 5 sets; 30 seconds Hollow Hold 10 seconds Rest 30 seconds 5-10 Toes To Bar 10 seconds Rest 30 seconds Superman HoldToes-To-BarComplete 5 sets; 30 seconds Hollow Hold 10 seconds Rest 30 seconds 5-10 Toes To Bar 10 seconds Rest 30 seconds Superman HoldMetcon (5 Rounds for time)Every 4:30 for 5sets 400m...
Barbell Class – Fri, Jan 27
CrossFit 5000 - Barbell ClassSnatchComplete the following sets of 1 Power snatch + 1 Snatch - 65% (of snatch) 2 sets at 60- 65% 2 sets at70% 2 sets at 75%Power CleanComplete 5 sets of of 1 Power Clean + 1 Push Jerk all at 75%Behind the Neck...
CrossFit – Fri, Jan 27
CrossFit 5000 - CrossFitPower Clean (1x1)Every minute on the minute for 10 minutes and building complete; 1 Power Clean building in weightMetcon (Time)Complete 3 rounds working 30 seconds ON, 30 seconds OFF until complete; 30/20cal Row 15 Hang Power Clean Rx: Hang Power Clean 60/45kg +Rx: Assault Bike 21/17 cal...
CrossFit – Thu, Jan 26
CrossFit 5000 - CrossFitScottie (Time)10 Rounds for time done solo or 14 Rounds with a partner; 10m Farmers Carry 5 Strict Pull-Ups 10m Farmers Carry 5 Burpees 5 Deadlifts 120/80kg...
CrossFit – Wed, Jan 25
CrossFit 5000 - CrossFitFront SquatEvery 3 minutes for 15 minutes: 1 Front Squat with 2 sec Pause in bottom position + 2 Front SquMetcon (3 Rounds for reps)4 Mins of Max Wall Balls Rest 1 minute 4 Mins of Max Double Unders Rest 1 minute 4 Mins of Max Wall...
CrossFit – Tue, Jan 24
CrossFit 5000 - CrossFitFloor PressEvery 4 minutes for 20 minutes: Floor Press x 5 reps (deadstop at the bottom position so arms rest on the ground at the bottom of each rep) 10 Bent Over Rows with the same BarFor Time (Time)21-15-9 Pull ups Push ups 10 min Cap Rx: 21-15-9 Pull ups Ring...
CrossFit – Mon, Jan 23
CrossFit 5000 - CrossFitCore CircuitEvery minute on the minute for 12 minutes: Min 1: 3 Point Side Plank w/Leg lift -Left Side :20 secs Min 2: 3 Point Side Plank w/Leg Lift- Right Side : 20 secs Min3: 16 Slow DeadbugsEMOM X 24 (8 Rounds for reps)5mins: Warm up...
CrossFit – Sat, Jan 21
CrossFit 5000 - CrossFitThrusterAlternating every minute for 20 minutes (10 sets each) ODD) 100m Run EVEN) 2 Thrusters building in weightFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups12 min cap...