CrossFit – Wed, May 31
CrossFit 5000 - CrossFitRope Climb12 minutes to practice Rope climbsMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 50 Double unders or 100 singles 7 Wall Walks 15 Toes to bar Rx: 100 Double unders...
CrossFit – Tue, May 30
CrossFit 5000 - CrossFitOverhead SquatEvery 2 minutes for 16 minutes: 2 Overhead SquatsMetcon (Time)3 Roundsfor Time: 15 Thrusters 15 Pull ups Rx: 43/30kg Rx+: 50/35kg...
Barbell Class – Tue, May 30
CrossFit 5000 - Barbell ClassHang Snatch5 sets of 2 reps @75% of 1rm SnatchHang Clean5 sets of 2 reps @75% of 1RM Clean and JerkSnatch BalanceEvery :90 secs for 8 sets 3 Snatch Balances...
CrossFit – Mon, May 29
CrossFit 5000 - CrossFitMetcon (4 Rounds for time)With a partner, every 10 minutes for 40 minutes 800m /700m Ski 800m run...
CrossFit – Sat, May 27
CrossFit 5000 - CrossFitMetcon (Time)All-star Workout 1...
CrossFit – Fri, May 26
CrossFit 5000 - CrossFitMetcon (Time)For Time: 800m Run into 45 Deadlifts 45 Handstand push ups Rx: 100kg/70kgStrict Pressin 12 minutes build to 2 rep Strict Press...
CrossFit – Thu, May 25
CrossFit 5000 - CrossFitMetcon (10 Rounds for time)Every 3 minutes for 30 minutes alternating between the Following: Station 1: 30/20 Cal Bike Station 2: 30/20 Cal Row...
CrossFit – Wed, May 24
CrossFit 5000 - CrossFitPull-upsEvery 2 minutes for 16 minutes Station 1- Strict Pull upsinto Max Kipping Pull ups Station 2- 15 Hollow rocksMetcon (3 Rounds for reps)10 min AMRAP: 3 mins Max Burpees 4 mins Max Toes to Bar 3 mins Max Burpees...
Barbell Class – Tue, May 23
CrossFit 5000 - Barbell ClassSnatchSpend 8 minutes building to 1 Snatch + 1 Hang Snatch then into 6 minutes to find a heavy 1 rep of the above complex.Clean and JerkEvery 2 minutes for 10 minutes (5 sets) complete3 Clean & Jerks focusing on a weight...
CrossFit – Tue, May 23
CrossFit 5000 - CrossFitFront SquatIn 12min it’s Build to todays heavy 5rep Front squatMetcon (6 Rounds for reps)Every minute on the minute for 18 minutes: Min 1: 40 double unders Min 2: 15 wall balls Min 3: 16 Alternating DB Snatches Rx: 20 wall balls 9/6kg 22.5kg/15kg Snatches...