CrossFit – Fri, Jun 30
CrossFit 5000 - CrossFitBent Over RowEvery 3 minutes for 4 sets: 8 Bent over Rows (Barbell) 8 Single Arm Double Rows (ea) 20 Ring RowsMetcon (No Measure)Emom x 20 Min 1: 20 Russian Twists Min 2: 12 Reverse Snow Angels Min 3: 8m KB Suitcase Carry (Ea) Min 4: 12 BW Cossack...
CrossFit – Thu, Jun 29
CrossFit 5000 - CrossFitClean and JerkIn 15 minutes aim for todays 1RM Clean and Jerk *squat cleanMetcon (Time)For Time: 25 OH DB Reverse Lunge (left side) 25 OH DB Reverse Lunge (right side) 50 DB Snatches *every 2 minutes starting on the zero 30 Double unders RX: 17.5kg/12.5kg Rx+ 22.5/15kg...
CrossFit – Wed, Jun 28
CrossFit 5000 - CrossFitMetcon (Time)For Time: 1.2km Run 100 Box Step ups 100/70 Cal Assault Bike 50 Strict Pull ups *Partition however you like...
Barbell Class – Tue, Jun 27
CrossFit 5000 - Barbell ClassClean and JerkBuild to 75-85% Then every 2 minutes for 10 minutes (5 sets) 2 repsClean and JerkClean Pull 4 sets of 3 repsClean and Jerk2 Jerk Dip + 2 Split Jerk around 70-80%...
CrossFit – Tue, Jun 27
CrossFit 5000 - CrossFitSnatchIn 15 minutes build up to todays 1RM SnatchMetcon (Time)3 rds for time: 15 Bar facing burpees 1 Round of DT DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to overhead rx 70/45kg...
CrossFit – Mon, Jun 26
CrossFit 5000 - CrossFitBack SquatIn 20 minutes build up to a 1RM Back Squat1000m Row (Time)Max Effort 1000m Row...
CrossFit – Sat, Jun 24
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)In teams of 2 working through the following alternating movements for 25 minutes: Station 1: 30 Wall balls Station 2: 20/15 Cal Ski Station 3: 60 Double Unders...
CrossFit – Fri, Jun 23
CrossFit 5000 - CrossFitDipsEvery :90 secs for 5 sets ea Station 1: 5-10 stationary Dips Station 2: Barbell Z Press x 8Metcon (AMRAP - Reps)10min AMRAP 5 KB Clean 5 KB Push Press Rx : 24/16kg...
CrossFit – Thu, Jun 22
CrossFit 5000 - CrossFitDeadliftEvery 2 minutes for 16 minutes 5 reps- building in weightMetcon (Time)3 Rds of: 7 Deadlifts 50 Double unders then 3rds of: 7 Deadlifts 10 Chest to bars/15 Pull ups Rx: 110/80...
CrossFit – Wed, Jun 21
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)In 12 minutes Complete 3-4 rounds of the following: 3 Skin the Cats 20 Reverse Snow Angels 20 Bear Crawl Toe-Touches :20 sec Superman Hold w/BroomstickMetcon (Time)3 LAPS of the Block...