Barbell Class – Tue, Apr 30
CrossFit 5000 - Barbell ClassClean and JerkEvery :90 secs for 8 sets 1.1 Muscle CleansSnatchEvery :90 secs for 8 sets 1.1 Muscle SnatchSnatch BalanceEvery :90 secs for 8 sets 1 Snatch Balance + 1 Overhead Squat...
CrossFit – Tue, Apr 30
CrossFit 5000 - CrossFitMuscle-upsEvery :90 secs for 4 sets ea Station 1: :20 sec Superman Hold+ 10 Hollow Rocks Station 2: 8-10 Ring Kip swings Station 3: Low-ring muscle up progressionsMetcon (3 Rounds for reps)3 mins ON: 2mins OFF X 3 Rds 5 Wall Walks 16 Alternating DB Snatches Max Box...
CrossFit – Mon, Apr 29
CrossFit 5000 - CrossFitFront SquatEvery 2 minutes for 12 minutes: 1 rep @ 95%Metcon (Time)5 Rounds for Time: 250m/200m Row 10 Deadlifts 80/55kg Rx: 100/70kg...
CrossFit – Sat, Apr 27
CrossFit 5000 - CrossFitMetcon (Time)For Time: with a partner 400m Run 50 Thrusters 50 Pull ups 400m Run 100/80 Cal Bike 200/150 Cal Row 400m Run 50 Sandbag squats 50 Sandbag Clean...
CrossFit – Fri, Apr 26
CrossFit 5000 - CrossFitMax Height Box Jump (Distance)Max Height Box JumpSpend 12 minutes finding a max height box jumpMetcon (5 Rounds for weight)Complete as much weight* as possible in 2 minutes for 5 rounds; 16 DB Snatch alt *Max weight Push Press as heavy as possible (2...
CrossFit – Thu, Apr 25
CrossFit 5000 - CrossFit"Hursty" (Time)15 rounds: 100m Run 7 Front Squats 100m Run 7 Burpee Pull ups Rx: 60/40kg...
CrossFit – Wed, Apr 24
CrossFit 5000 - CrossFitDouble-UndersEMOM x 10 Min 1: 15 V-Ups Min 2: 30-60 Double undersMetcon (Time)For Time: 21-18-15-12-9-6-3 *15m HS Walk in between sets (7.5m up 7.5m back) **Sub HS walks for DB Overhead Lunge...
Barbell Class – Tue, Apr 23
CrossFit 5000 - Barbell ClassSnatchEvery 2 minutes for 32 minutes: Snatch Grip push Press 5, 4, 3, 2, 1 Snatch Deadlift + Snatch Pull 3, 3, 3 Snatch Pull + Hang power Snatch 3, 3, 3 1 Power Snatch + 2 Hang Power Snatch 1, 1, 1, 1, 1...
CrossFit – Tue, Apr 23
CrossFit 5000 - CrossFitFront SquatBuild up to 90% and then perform 5 sets of 2 reps @ 90%Metcon (AMRAP - Rounds and Reps)14min AMRAP 5-6-7-8-9-10-11-12… Overhead squats 10-12-14-16-18-20-22-24… Calorie row RX: ♀ 35kg ♂ 50kg...
CrossFit – Mon, Apr 22
CrossFit 5000 - CrossFitRope ClimbIn 12 minutes work on the Rope climb or Rope climb progressionsMetcon (Time)For Time: 21 Deadlifts 800m Run 5 Rope Climbs 15 Deadlifts 400m Run 3 Rope Climbs 9 Deadlifts 200m Run Rx 120kg/80kg...