CrossFit – Fri, May 31
CrossFit 5000 - CrossFitMetcon (AMRAP - Reps)Every minute on the minute for 15 mnutes: Min 1: Max Man-makers Min 2: 3-12 Toes to Bar Min 3: 12 V-ups Rx 22.5/15kgMetcon (No Measure)3 rounds for quality: 5-8 Reverse Grip pulls 10 Barbell Bicep curls 10 Barbell Overhead Tricep Extensions...
CrossFit – Thu, May 30
CrossFit 5000 - CrossFitPower CleanWarm up to 75% of our complex of 1 Power Clean + Front Squat As you warm up perform 3 sets of 3 reps Barbell Squat Jumps Once you have reached 75% do 5 sets of 3 reps @ 75% (drop and reset in betweenMetcon...
CrossFit – Wed, May 29
CrossFit 5000 - CrossFitMetcon (3 Rounds for reps)3 min Max Cals on Rower 2mins max Burpee box jumps 1min Max Cals on Assault bike Rest 6 mins 3mins Max Cals on Assault bike 2min Max Burpee box jump overs 1min Max Cals Rower Rest 6 mins 3mins Max Cals on Rower 2mins Max Cals...
Barbell Class – Tue, May 28
CrossFit 5000 - Barbell ClassClean and JerkWork up to 65% of 1RM Clean and Jerk 5 X 1 repsSnatchWork up to 65% of 1RM Snatch and do 5 sets of 1 repSplit JerkEvery :90 secs for 8 sets 1 rep Split Jerk...
CrossFit – Tue, May 28
CrossFit 5000 - CrossFitDeadliftEvery 4 minutes for 16 minutes 5 Deadlifts :20 secs Superman Hold 12 Scap Pull upsMetcon (Time)10 min AMRAP 3 Wall walks 25 Sit ups...
CrossFit – Mon, May 27
CrossFit 5000 - CrossFitOverhead SquatWarm up to 75% of 1RM Overhead Squat established last week with the following complex 2 Snatch Balances + 2 Overhead Squats then… 5 sets of 5 reps @75%Metcon (Time)3 rounds For Time: 20 Dumbbell Snatches 12 Bar Facing Burpees 400m Run Rx: 22.5/15kg...
CrossFit – Sat, May 25
CrossFit 5000 - CrossFitMetcon (Time)With a Partner working 1 min ON/ 1min OFF 200 Cal/Row Bike 150 Wall Balls 100 Burpees 50 Devil Pressess RX Assault bike Burpee Box Jump overs instead of burpees 22.5/15kg Devil press...
CrossFit – Fri, May 24
CrossFit 5000 - CrossFitStrict PressEvery 4 minutes for 16 minutes: 5 Strict Press 8 Single Arm Dumbbell Rows (ea side) :30 sec Ring Plank (optional) Add :30 secs of upside down workMetcon (AMRAP - Rounds and Reps)12min AMRAP 20 DB KB Snatches (Hang) 20 Feet under Rings Ring Rows...
CrossFit – Thu, May 23
CrossFit 5000 - CrossFitToes-To-Bar5 mins Practice Kipping 10min EMOM 3-10 Toes to Bar *maintain same number across each sets-if you fail to hold on you have to do 30/20 Cal SprintMetcon (AMRAP - Rounds and Reps)Round for Round with a partner: 300m Row 10 Deadlifts 30 Double Unders Rx:80/55kg 50 Double Unders...
CrossFit – Wed, May 22
CrossFit 5000 - CrossFitOverhead Squatin 15 minutes Build to today's 1RM Overhead SquatMetcon (AMRAP - Rounds and Reps)9min AMRAP: 5 Power Snatches 3 Overhead Squats 1 Rope Climbs or 8 Strict Pull ups Rx: 61/43kg Rope Climbs...