CrossFit – Sat, Apr 29
CrossFit 5000 - CrossFitMetcon (Time)In teams of 2 for 10 rounds total 500/400m Row or Ski 20 Alternating DB Snatch 20 Wall Balls *Round for round...
CrossFit – Fri, Apr 28
CrossFit 5000 - CrossFitFront SquatEvery :90 secs for 12 minutes (8 sets) 1 Front Squat @ 90% of 1RMMetcon (AMRAP - Reps)7min AMRAP 1 Front Squat 1 Pull ups 2 Front Squats 2 Pull ups 3 Front Squat 3 Pull ups 4 Front Squats 4 Pull ups so on...
CrossFit – Thu, Apr 27
CrossFit 5000 - CrossFitMetcon (5 Rounds for time)Every 7 minutes for 5 sets: 20/15 Cal Bike 400m Run 20 Push Presses Rx: 50/35kg...
CrossFit – Wed, Apr 26
CrossFit 5000 - CrossFitHigh-Hang SnatchEvery :90 secs for 15 minutes (10 sets) 3 reps Hi-Hang SnatchMetcon (AMRAP - Reps)12min AMRAP: 4 Hang Snatch 8 Hanging Knee Raises 12 Burpees Rx: 4 Snatches 50/35kg 8 Toes to bar 12 Bar Facing Burpees Rx+: 12min AMRAP: 4 Hang Snatches @61/43kg 8 Toes To Bar 12 Bar Facing Burpees...
CrossFit – Tue, Apr 25
CrossFit 5000 - CrossFitBadger (Time)3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here* Scaled options...
CrossFit – Monday
CrossFit 5000 - CrossFitView Public WhiteboardDumbbell Push PressEvery 2 minutes for 14 minutes 6 Single Arm DB ea sideMetcon (AMRAP - Rounds and Reps)12min AMRAP 12 KB Clean and Jerks 100 Single Skips RX 2x 24/16kg 70 Double Unders...
CrossFit – Monday
CrossFit 5000 - CrossFitDumbbell Push PressEvery 2 minutes for 14 minutes 6 Single Arm DB ea sideMetcon (AMRAP - Rounds and Reps)12min AMRAP 12 KB Clean and Jerks 100 Single Skips RX 2x 24/16kg 70 Double Unders...
CrossFit – Sat, Apr 22
CrossFit 5000 - CrossFitDeadlift8 mins to build to a Heavy 3 rep DeadliftMetcon (AMRAP - Rounds and Reps)In teams of Two alternating movements for 24 minutes: 20 Deadlifts 15 Pull ups 10 DB Step Overs Rx: 60kg/40kg Deadlift 22.5kg/15kg Rx+: 80/55kg Deadlift 15 Chest to Bars 32.5kg/22.5kg Step overs...
CrossFit – Fri, Apr 21
CrossFit 5000 - CrossFitHandstand Push-upsEvery 2 minutes for 12 minutes: 5-12 Handstand Push ups or Pike Handstand Push upsMetcon (Time)3 Rounds for Time: 30/25 Cal Row 20 Box Jump overs 16 Alternating DB Snatches Rx 25/17.5kg...
CrossFit – Thu, Apr 20
CrossFit 5000 - CrossFitMuscle-ups15 mins practicing and work on muscle ups and muscle up transitionsMetcon (5 Rounds for reps)Every minute for 15 mins Min 1: Max Lateral Burpees over the bar Min 2: Max Back Squats Min 3: Rest Rx: 50/35kg Rx+: 70/45kg...