CrossFit – Wed, Jan 31
CrossFit 5000 - CrossFit700m Row (Time)400m Row (Time)Max effort 400m RowAiming to hold the same pace as your 700m pace as an averageMetcon (6 Rounds for time)6 x 250 at Same pace Rest 1:1 with a partner...
Barbell Class – Tue, Jan 30
CrossFit 5000 - Barbell ClassPower SnatchEvery 4 minutes for 16 minutes 8 Clean and Jerks @55%Conditioning5 rounds for quality: Build in weight if possible DB Renegade Row x 8 reps ea side (alternate side) Double KB front rack rotations x 5-8 per side Alternating DB kneeling Press x 20 reps...
CrossFit – Tue, Jan 30
CrossFit 5000 - CrossFitSnatchComplete 3 sets of 5 Snatch building between 65-70-75%Push JerkComplete 5 sets of 2 Push Press + 1 Push Jerk building in weightMetcon (Time)For time: 12 Squat Clean Thrusters Run 400 meters 9 Squat Clean Thrusters Run 400 meters 6 Squat Clean Thrusters Run 400 meters Rx: 50/35kg...
CrossFit – Mon, Jan 29
CrossFit 5000 - CrossFitDeadliftIn 16 minutes warm up to 75% of 1RM and complete 3 sets of 6 Deadlift in between sets complete 8 Push-Ups.Metcon (Time)For Time: Complete 50 Hanging Knee Raises *Perform 5 Burpees at the start of each minute (including the first minute). Rx: 60...
CrossFit – Sat, Jan 27
CrossFit 5000 - CrossFitMetcon (2 Rounds for time)Masters Leauge Workout 2 0-10 minutes 21-15-9 Overhead Squats Thrusters Rx: 40/30kg 10-20 minutes 5 rounds 5 Power Cleans 10 Chest to Bar Rx: 60/40kg...
CrossFit – Fri, Jan 26
CrossFit 5000 - CrossFitMetcon (Time)For Time: 200m Run 50 Wall Balls 400m Run 30 Clean and Jerks 400m Run 50 Wall Balls 200m Run Rx: 75 Wall Balls 1km Run 30 Clean and Jerks @60/45kg 1km Run 75 Wall Balls...
CrossFit – Thu, Jan 25
CrossFit 5000 - CrossFitStrict PressEveey 3 minutes for 15 minutes 5 Strict Press 3-10 Strict Pull upsMetcon (3 Rounds for reps)Min 1: Max DB Push Presses Min 2: Max Cal Rower Min 3: Max Burpees Min 4-5: rest Repeat to more time...
CrossFit – Wed, Jan 24
CrossFit 5000 - CrossFitMessageA reminder Friday is a Australia Day Public Holiday, there will be only be 9.30am so please get checked in as early as possible.CleanIn 12 minutes build to a heavy 1 Hang Power Clean + 1 Squat Clean.Front SquatComplete 4 sets...
CrossFit – Tue, Jan 23
CrossFit 5000 - CrossFitMetcon (Checkmark)Gymnastics practice: Every:90 secs for 4 sets ea Skin the cats 1-3 reps Handstand Holds on wall/ floor 15 V-upsMetcon (2 Rounds for time)Ski 5:00 minutes for Distance Rest 5:00 Ski 4:00 minutes for Distance...
CrossFit – Mon, Jan 22
CrossFit 5000 - CrossFitOverhead SquatIn 12 minutes work through the following reps aiming for the heaviest possible at ea rep Set 1: 10 reps Set 2: 8 reps Set 3: 6 Reps Set 4: 4 reps Set 5 2 repsMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 20 Pull ups/15 Chest...