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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November 2023

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 – 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...

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 :...