Barbell Class – Tue, May 21
CrossFit 5000 - Barbell ClassStrict PressEvery 2 minutes for 12 minutes: 5,4,3,2,1 repsPush JerkEvery 2 minutes for 14 minutes: 3 Split Jerks Building in weight across the setsMetcon (No Measure)3 sets of each: 20 Barbell Good mornings 8 KB Cossack Lunge ea side 20 Dead bugs slow...
CrossFit – Tue, May 21
CrossFit 5000 - CrossFitMetcon (7 Rounds for time)Every 5 minutes for 7 sets 500m Row 30/20 Cal Bike...
CrossFit – Mon, May 20
CrossFit 5000 - CrossFitPower CleanIn 15 minute Build to today's 1RM of the following complex 1 Power Clean + 1 Front SquatMetcon (AMRAP - Rounds and Reps)12min AMRAP: 30 Wall Balls 200m Run Rx: 9/6kg Wall ball 400m Run...
CrossFit – Sat, May 18
CrossFit 5000 - CrossFitMetcon (Calories)In teams of 3 30min AMRAP 1 Person carries a deadball 400m 1 person Hold 2x KB Farmers Carry 1 Person Holds 20/15kg plate overhead. Once you have done 400m of one rotate through so you have all done each movement once. Max Calories on Bike in...
CrossFit – Fri, May 17
CrossFit 5000 - CrossFitHandstand Push-ups12 minutes working through some strict variations or even just spending some time upside downMetcon (4 Rounds for reps)Every minute on the minute for 16 minutes: Min 1: 12 Box Jumps Min 2: 20 Dumbbell Snatch Min 3: Rest Min 4: 12 Burpees Rx: 22.5/15kg...
CrossFit – Wed, May 15
CrossFit 5000 - CrossFitBench PressIn 12 minutes build up to a heavy set of 3 Bench PressMetcon (Time)3 rounds for Time: 400m Run 30 KB Swings Rx: 32/24kg...
CrossFit – Tue, May 14
CrossFit 5000 - CrossFitDeadliftEvery 3 minutes for 15 minutes: 5 Deadlifts immediately followed by 5-8 Strict Pull ups (add tempo if possibleMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 3 Power Cleans 2 Hang Power Cleans 50 Double Unders Rx: 70/45kg...
CrossFit – Mon, May 13
CrossFit 5000 - CrossFitPush PressIn 15 minutes Build to today's 1RMFront SquatIn 20 minutes build to today's 1RM Front Squat...
CrossFit – Sat, May 11
CrossFit 5000 - CrossFitMetcon (Time)In teams of 2 5km Row- While one person does 3 rounds of Cindy until 5km is done Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats...
CrossFit – Fri, May 10
CrossFit 5000 - CrossFitBack Rack LungeEvery 2 minutes for 14 minutes: 5 Reverse Lunges ea side -build in weight across the setsMetcon (10 Rounds for reps)Min ON: Min OFF 4 Lateral burpees over the bar 5 Deadlifts Max Cals on AB or Ski Rx: 100/70kg 6 lateral burpees...