Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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2/12 McGowan St, Pooraka 5095

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October 2023

Barbell Class – Tue, Oct 31

CrossFit 5000 - Barbell ClassPower SnatchEvery : 90 secs by 8 sets 2-3 Power Snatches Off blocksHang CleanEvery : 90 secs for 8 sets 2 Hang Cleans off blocksPush PressTempo Push Press 12 minutes to build to 3 reps Push Press w/3 sec negative...

CrossFit – Tue, Oct 31

CrossFit 5000 - CrossFitRing DipsEvery :90 secs for 3sets each: 5-10 Strict Ring Dips 5-15 Handstand Push upsMetcon (4 Rounds for reps)Every minute on the minute for 12 minutes Min 1- 10 Toes to Bar / 15 Hanging Knee raises Min 2 - 18/14 Cal Row Min 3 - 8...

CrossFit – Mon, Oct 30

CrossFit 5000 - CrossFitSnatch (4x1 building to 82-85%)15mins Build up to 82-85% of 1RM Snatch then complete 4 sets of 1 repMetcon (6 Rounds for weight)Every 2 minutes for 12 mins 20 Wall balls 3 Snatches *Build in weight across the 6 rounds if possible or hold the same challenging...

CrossFit – Sat, Oct 28

CrossFit 5000 - CrossFitMetcon (Time)In teams of 2-3 perform the following for time: 800m Farmers Carry while one person runs/ski into 4 rounds each alternating each round of, 3km Row Vs 25 DB Shoulder to Overhead 30 DB Snatches...

CrossFit – Fri, Oct 27

CrossFit 5000 - CrossFitStrict PressEvery 2 minutes for 14 minutes 2 repsMetcon (4 Rounds for reps)2:30 ON 2:30 OFF Rd 1 & 3 200m Run into Max Burpees in time remaining RD 2 & 4 20/15 Cal Bike max Burpees in time remaining...

CrossFit – Thu, Oct 26

CrossFit 5000 - CrossFitWeighted Step-upsEvery 3 minutes for 15 minutes: 6 DB Step ups ea side - make sure you use the right box for youMetcon (AMRAP - Reps)14 min AMRAP Max set of Pull Ups Max Set of Double Unders...

Barbell Class – Tue, Oct 24

CrossFit 5000 - Barbell ClassSnatch (1x1)16 minutes to find 1 RM Snatch.Clean and Jerk (1x1)Spend 15 minutes to find a 1RM Clean & Jerk. (Squat)Front Squat (1x1)Spend 15 minutes to find a 1RM Front Squat...

CrossFit – Tue, Oct 24

CrossFit 5000 - CrossFitHandstand Push-upsSpend 15 minutes working on Handstand Oush ups and different progress including a 7 minute EMOMMetcon (5 Rounds for reps)Every minute on the minute for 20 minutes Min 1: Max Strict Pull ups Min 2: 20/15 Cal Row Min 3: Max Renegade Rows Min 4...

CrossFit – Mon, Oct 23

CrossFit 5000 - CrossFitBack SquatEvery 2 minutes for 10 minutes 3 reps @ 85-87% of 1RMMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 5 Power Cleans 10 Toes to Bar 15 Wall Balls Rx: 60/45kg...