CrossFit – Sat, Sep 30
CrossFit 5000 - CrossFitMetcon (5 Rounds for time)Every 7 minutes for 35 minutes (5 rounds) 400m Run or 400m Ski 30 Wall Balls 20 Alternating DB Snatches RX: 22.5/15kg...
CrossFit – Fri, Sep 29
CrossFit 5000 - CrossFitDumbbell Bench Press4 sets of the following 10 Tempo Push ups - 3 secs down 1 sec hold fast up tempo Pull ups - 3 secs down 1 set hold fast up 8 DB bench Press 8 DB Bent over rows rest :60 secs in between setsMetcon...
CrossFit – Thu, Sep 28
CrossFit 5000 - CrossFitFront SquatWarm up to 80% Then perform 2 reps @80% 2 set of 1 rep @ 85%Metcon (3 Rounds for calories)Every minute on the minute for 14 minutes: (3 rounds) Min 1: Max cals on Rower Min 2: 16 Reverse Lunges Min 3: Rest Min 4: 20 /15 cal...
CrossFit – Wed, Sep 27
CrossFit 5000 - CrossFit3 Position CleanEvery 2 minutes for 16 minutes: 3 Pos Power Clean + Push JerkMetcon (Time)For Time: 30/25 Cal Ski buy in into 21-15-9 Devil Press Sit ups RX: 100 Double Under Buy in into 30-20-10 Devil Press 17.5kg/12.5kg Toes to Bar...
Barbell Class – Tue, Sep 26
CrossFit 5000 - Barbell ClassBox SquatEvery 3mins for 7 sets: 3-5 Box Squats 8 Palleof Press ea sideHang Power SnatchEvery :90 secs for 8 sets 1 Power Snatch + 3 Hang Power SnatchSotts Press3 sets with empty Barbell 5 reps, 8 reps 12 reps...
CrossFit – Tue, Sep 26
CrossFit 5000 - CrossFitStrict Press5 reps at 65% 5 reps at 75% Max set at 85%Metcon (AMRAP - Rounds and Reps)20min Amrap 30/25 Cal Row 15 Handstand Push ups 200m Run...
CrossFit – Mon, Sep 25
CrossFit 5000 - CrossFitSnatch2 sets of 1 @ 80% 1 set of 1 rep @ 85% 1 set of 1 rep @ 90%Metcon (AMRAP - Reps)4 mins ON 1 min OFF x 2 AMRAP of 10 Pull ups 10 Snatches Rx: 4 mins ON 1 min OFF Rd 1: 3 rds of 6 Chest to...
CrossFit – Sat, Sep 23
CrossFit 5000 - CrossFitMetcon (Time)3 rounds with a partner sharing the work evenly: 400m Run (together) 50 Wall balls (shared) 30 Power snatches (shared) 16 Devil Presses (8 each) Rx: 60/45kg...
CrossFit – Fri, Sep 22
CrossFit 5000 - CrossFitDeadliftEvery 2 minutes for 10 minutes 5 reps at 65-75% of 1RMMetcon (Time)For Time: 0:00-2:00 max calories on Rower 2:00-6:00 max sit ups 6:00-10:00 max calories on Rower 120 /100 Rx For time: 150/120 0:00-2:00 Ski for Max Calories 2:00-6:00 max Sit ups 6:00-10:00 Ski for calories...
CrossFit – Thu, Sep 21
CrossFit 5000 - CrossFitPull-upsEvery 2:30 for 5 sets: 3-8 Strict Pull ups 3-5 Strict Handstand Push upsMetcon (Time)7 Rounds For time: 5 Wall Walks 40 Double Unders...