CrossFit – Thu, Nov 30
CrossFit 5000 - CrossFitSnatchEvery 2 minutes Alternate stations for 5 sets each 4 Snatches Drop and Reset 8-15 Pull ups or Chest to BarsMetcon (3 Rounds for time)3 rounds: 400m Run 10 Snatches Rest : 60 secs 50/35kg...
CrossFit – Wed, Nov 29
CrossFit 5000 - CrossFitDeadliftEvery 4 minutes for 20 minutes 5 Deadlifts- Drop and Reset :30 sec Handstand hold against the wall 12 V-upsMetcon (Checkmark)EMOM x 12 Min 1: 12 CrossOver lunges Min 2: :20 sec side Plank on knees ea side Min 3: 16 Reverse Snow Angels...
Barbell Class – Tue, Nov 28
CrossFit 5000 - Barbell ClassHigh-Hang SnatchEvery : 90 secs for 5 sets 2 Hi-Hang Snatches Building in weightHang SnatchEvery : 90 secs for 5 sets Hang-Power Snatch + OHS -build in weight Then… Every : 90 secs for 5 sets: 1 Snatch Pull + Hang SnatchSnatchEvery 2 minutes for 10...
CrossFit – Tue, Nov 28
CrossFit 5000 - CrossFitMetcon (Time)3 Rounds for Time: 50/40 Cal Bike or Ski 40 wall Balls 30 Shoulder to Overhead 20 Pull ups 60/45kg...
CrossFit – Mon, Nov 27
CrossFit 5000 - CrossFitOverhead SquatIn 12 minutes build to challenging 10 rep Overhead Squat *aiming for no more than 4-6 sets in the 12 minutesMetcon (AMRAP - Rounds and Reps)14 min AMRAP: With a partner 1 Person Rows 250m/200m while the other person holds a plank- changing over...
CrossFit – Fri, Nov 24
CrossFit 5000 - CrossFitWalking LungesEvery 3 minutes for 15 minutes 20 Weighted Walking LungesMetcon (AMRAP - Rounds and Reps)10 min AMRAP 20 KB Swings 12 Goblets Squats 15 AB mat Sit ups...
CrossFit – Thu, Nov 23
CrossFit 5000 - CrossFitGymnastics Every minute on the minute for 9 Minutes Min 1- 3 Wall Walks Min 2- 12 Reverse Snow Angels Min 3- 12 Kip SwingsMetcon (2 Rounds for time)For Time: Row 1500m/ 1400m Rest 6 minutes Repeat...
CrossFit – Wed, Nov 22
CrossFit 5000 - CrossFitBox SquatIn 15 minutes build up to 90% of your 1RM Back Squat and perform 3 sets of 3 reps of a Box Squat @ 90% of 1RM Back squatMetcon (Calories)5 min Assault Bike/Ski For Max Calories Rest 3 minutesMetcon (Time)For Time: 1Km Run (Block run...
Barbell Class – Tue, Nov 21
CrossFit 5000 - Barbell ClassSnatch5 sets of 3 reps @65%Clean and Jerk5 sets of 2 reps @ 65%Overhead Squat5 sets of 3 reps building in weight...
CrossFit – Tue, Nov 21
CrossFit 5000 - CrossFitDouble-UndersEvery : 90secs for 4 sets each Station 1: 45 secs of Double unders -either try stay unbroken or try Zues r Drag ropes Station 2: :45 sec of Toes to BarMetcon (3 Rounds for reps)3 rounds for Reps: : 60 secs of Pull ups Rest :...