CrossFit – Sat, Mar 30
CrossFit 5000 - CrossFitEaster 50 (Time)Like Filthy 50 But DifferentFor Time: 50 Burpees 50 Ring Dips 50 Knees to Elbow 50 Box Jumps 50 Push ups 50 AB mat Sit ups 50 Jumping Pull ups 50 Double Unders 50 Air Squats 50 Cal Assault Bike...
CrossFit – Fri, Mar 29
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In Teams of 3 AMRAP for 35 mins: Rotating through 3 station Station 1: 30 Deadlifts100/70kg Station 2: 20 DB Box Step overs 22.5/15kg Station 3: 100m Farmers KB Carry 32/24kg...
CrossFit – Thu, Mar 28
CrossFit 5000 - CrossFitClean1 Hang Power Clean + 1 Hang CleanMetcon (AMRAP - Reps)AMRAP 15: Max Unbroken Wall Balls 200m Run Rx: 9/6kg Wall balls 400m Run...
CrossFit – Wed, Mar 27
CrossFit 5000 - CrossFitPush Press15 mins to Build to today's 1RM Push PressMetcon (AMRAP - Rounds and Reps)20 min AMRAP 15 Toes to Bar 12 Burpee box Jump over s 10 Devil Presses Rx 22.5kg/15kg...
Barbell Class – Tue, Mar 26
CrossFit 5000 - Barbell ClassSnatchAcross 15 minutes build across 1 Snatch Pull + 1 Hang Snatch + 1 Overhead SquatSnatch5 sets of 1.1.1 reps @ weight reached in Part AKnee Accessory3 sets of 12 Banded TKE (ea side) :20 secs Copenhagen Hold ea side...
CrossFit – Tue, Mar 26
CrossFit 5000 - CrossFitStationary Dips (AMRAP - Reps)4 sets Stationary Dips x 5-12 Reps 15 V-ups 8 Single Arm DB Row ea side Rest :60-:90 secsMetcon (AMRAP - Reps)EMOM x 12 Min 1: 18/14 Cal Row Min 2: 30 Double Unders RX: 20/15 Cal Row 50 Double unders...
CrossFit – Mon, Mar 25
CrossFit 5000 - CrossFitFront Squat20 mins to Build to today's 1RM Front SquatMetcon (AMRAP - Reps)For Max Reps: 3 mins Max Front Squats 3 mins Max Push Presses 3 mins Max Thrusters Rx: 43/30kg...
CrossFit – Sat, Mar 23
CrossFit 5000 - CrossFitMetcon (Time)Complete with a partner 2km Row 21-15-9 Back Squat Handstand Push-Ups 2km Row Rx: 80/55kg...
CrossFit – Fri, Mar 22
CrossFit 5000 - CrossFitHigh-Hang SnatchBuild in weight across 15 minutes 1 Hi Hang Snatch + 1 Hang Snatch Followed by 3 Seated Box Jumps after each setMetcon (Time)For Time: 800m Run 40m Burpee Broad jumps 400m Run Rx: 800m Run 80m Burpee Broad Jumps 800m Run...
CrossFit – Thu, Mar 21
CrossFit 5000 - CrossFitBulgarian Split Squat4 sets of 8 reps each side Build in weight across the setsMetcon (6 Rounds for reps)2 sets for max reps: 2 mins Max Cals on the Assault Bike Rest 1 min 2 min Max Dumbbell Snatches Rest 1 min 2 mins Max Toes to Bar 1...