CrossFit – Tue, Mar 12
CrossFit 5000 - CrossFitPistolsEvery 2 minutes for 16 minutes (4 sets ea) Station 1: Pistols or Pistol progressions Station 2: Handstand Push ups or ProgressionsMetcon (Time)For Time: 250m Row 15 Kettlebell Swings 25 burpees 15 Kettlebell Swings 250m Row...
CrossFit – Mon, Mar 11
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In teams or 2 complete the following for as many rounds and reps as possible of Cindy; 800m Run 5 Pull-Ups 10 Push-Ups 15 Air Squats Rx: 1 Rope Climb 20 DB Floor Press 15 DB Squats 2x 22.5/15kg...
CrossFit – Sat, Mar 9
CrossFit 5000 - CrossFitMetcon (5 Rounds for time)Every 5 minutes for 25 minutes (5sets) complete, 20 Toes To Bar 15 Overhead Squat 10 Shoulder to Overhead Rx: 50/40kg...
CrossFit – Fri, Mar 8
CrossFit 5000 - CrossFitHandstand Push-upsEvery 2:00 for 12 minutes Working on Handstand Push ups Either Pike, Seated Dumbbell Press, HS negatives, HSPU Partial reps, Deficit HSPUMetcon (Time)1 min ON 1min OFF x 5 rds or For Time: 10 Strict Pull ups 50 Double unders 15 Chest to Bars/Pull ups 100 Double...
CrossFit – Thu, Mar 7
CrossFit 5000 - CrossFitSnatchEvery 2 minutes for 10 minutes 5 Snatches @65%Clean and JerkEvery 3 minutes for 15 minutes: 5 reps @ 65%...
CrossFit – Wed, Mar 6
CrossFit 5000 - CrossFitMuscle-upsLow Ring Strict Muscle ups into Strict Muscle up practiceMetcon (7 Rounds for time)Every 1:30 for 7 rounds 200m Run...
Barbell Class – Tue, Mar 5
CrossFit 5000 - Barbell ClassSplit JerkEvery : 90 secs for 15 minutes 10 sets 1 power Clean + 2 Split JerkClean and Jerk5 sets of 3 reps of CLean pull @ 90-95% of 1RMMetcon (Weight)3 RDS 50m Front 2 x KB Carry 25m OH KB Carry...
CrossFit – Tue, Mar 5
CrossFit 5000 - CrossFitStrict PressIn 10 minutes Build across 5 sets of 3 repsMetcon (Time)5 Rounds for Time: 6 Wall Walks 25 Kettlebell Swings RX: 7 Rounds: 10m Handstand Walk 25 Kettlebell Swings 32/24kg...
CrossFit – Mon, Mar 4
CrossFit 5000 - CrossFitFront Squat4 sets to Build 3 Tempo Front Squats 3 secs down, 1 sec Hold in the bottom Immediatley followed by :20 sec side planks each side Rest :60 secs-:90 secs in betweenMetcon (Time)AMRAP 15 minutes 8 Back Squats 12 Ring Dips 100m Run RX: 21-15-9 Back Squat Ring Dips 30-24-18 80/55kg...
CrossFit – Sat, Mar 2
CrossFit 5000 - CrossFitMetcon (Time)Partner ‘Girls’ Smash Share the work between 2 people how ever you wish to complete the following as fast as you can with only one person working at a time 'Karen' 150 Wall Balls ‘Fran’ 21-15-9 Thrusters Pull ups ‘Helen’ 3rds 400m Run 21 Kettlebell Swings 12 Pull ups ‘Grace’ 30 Clean and jerks...