CrossFit – Mon, Jul 31
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds)4 mins ON 2mins OFF x 6 rds 400m/350m Row Max Wall Balls in time remaining until 150 Wall balls Rx: 500/400m Row Wall balls 9kg/6kg must be in sets of 10 Rx+ Wall Balls must be in sets of 15...
CrossFit – Sat, Jul 29
CrossFit 5000 - CrossFitMetcon (Time)2 Rds for Time in Teams of 2: 30 Toes to bar / 40 Hanging knee raises (15 each) 100/80 Cal Row (50 guys/40 girls) 30 Devil Press (15 each) 100/80 Cal Bike (50/40 each) Rx: Toes to bar 2x 22.5/15kg on Devil Press...
CrossFit – Fri, Jul 28
CrossFit 5000 - CrossFitStrict PressSpend 15 minutes building up to todays 1 RM Strict PressMetcon (Time)For Time: 30 Handstand Push ups 30 F/Rack Barbell Step ups 30 Handstand Push ups Rx: 20/15kg 15 Strict HSPU ( instead of second set of 30)...
CrossFit – Thu, Jul 27
CrossFit 5000 - CrossFitSnatchSpend 8 minutes to build up to 75% then do 5 sets of 2 reps at 75-85% * ideally holding the same weight across all 5 setsMetcon (5 Rounds for weight)Every :90 secs for 5 sets 8 Box jumps overs 3 Power Snatches *build on weight across...
CrossFit – Wed, Jul 26
CrossFit 5000 - CrossFitMetcon (4 Rounds for time)Every 8 minutes for 32 minutes 500/450m Ski 500m/450m Row 40/30 Cal Bike...
Barbell Class – Tue, Jul 25
CrossFit 5000 - Barbell ClassClean and JerkPower clean + Push Jerk 3 sets of 1 rep @ 75% 2 sets of 1 rep @ 80%SnatchPower Snatch + Snatch 2 sets @ 70% 2 sets @ 75% 2 sets @ 80%...
CrossFit – Tue, Jul 25
CrossFit 5000 - CrossFitBench PressEvery 3 minutes for 15 minutes: 5 reps Tempo Bench Press 3 secs Down 1 sec up followed by 5 explosive Push upsMetcon (Time)1 min ON 1 Min OFF until completed 15 Shoulder to overhead 50 Double unders 20Hang Power Cleans 50 Double unders 30 Shoulder to Overhead 60/43kg...
CrossFit – Mon, Jul 24
CrossFit 5000 - CrossFitBack Squat5 minutes to warm up in weight then 5 sets or 2 rep with a 2 sec pauseMetcon (Time)4 rds For Time: 250/200m Row 16 Reverse Lunges 15 toes to bar Rx: 2x16kg/ 2x 12kg...
CrossFit – Sat, Jul 22
CrossFit 5000 - CrossFitMetcon (8 Rounds for reps)2 people per station - 2 mins per station - Battle Ropes - Slam Balls - Rope Climbs - sand bag throws over the shoulder 1 min Rest in between 2 rounds...
CrossFit – Fri, Jul 21
CrossFit 5000 - CrossFitHandstand holdsEvery 2 minutes move between these two stations for 4 sets each station 1: HS Hold practice station 2: :20 Hollow Hold + : 20 Superman HoldMetcon (AMRAP - Rounds)12 min Amrap 20 Feet elevated Ring Rows 20 Barbell strict Press 20/15kg 3 wall walks...