CrossFit – Sat, Jun 29
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In teams of 2 Alternate movements for 25 minutes: 40 Wall Balls 500m/450m Row 15 Burpee Box Jump Overs...
CrossFit – Fri, Jun 28
CrossFit 5000 - CrossFitPull-upsEvery minute on the minute for 10minutes: MIn 1: 8-10 burpees Min 2: 3-10 Strict Pull upsMetcon (AMRAP - Reps)15min AMRAP: 50 Toes to bar/75 Hanging Knee raises 50 Devil Presses 50 Alternating DB Snatches 50/40 Cal Bike Max Double Unders in Time remaining...
CrossFit – Thu, Jun 27
CrossFit 5000 - CrossFitOverhead Squat5 mins to Build up through a Snatch grip Sotts press Then build towards 95% of 1RM Overhead Squat Then perform 3 sets of 1 rep @ 95%SnatchEMOM x 15 mins 1 Snatch- -build in weight across the sets if it feels good...
CrossFit – Wed, Jun 26
CrossFit 5000 - CrossFitMetcon 1 (6 Rounds for time)Every 3 minutes for 18 minutes: 21/16 Cal BikeMetcon 2 (6 Rounds for time)Every 3 minutes for 18 minutes: 30/25 Cal Row...
Barbell Class – Tue, Jun 25
CrossFit 5000 - Barbell ClassClean2 Clean Pull + 1 High hang clean + 2 Split Jerks Every :90 secs for 10 setsSnatchEvery minute on the minute for 10 minutes: 1 Power Snatch + 3 Hang Power Snatches Every : 90 sec for 10 sets : 2 Hang Snatch Pulls...
CrossFit – Tue, Jun 25
CrossFit 5000 - CrossFitHandstand Push-upsEvery 2 mins for 10 mins Either 30 sec Hold in facing Facing or Back facing or 3-12 reps Handstand Push up or Pike Handstand push upsCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall...
CrossFit – Mon, Jun 24
CrossFit 5000 - CrossFitPower CleanWarm up to 95% of 1 Power Clean +Front Squat Complex Then do 3 sets of 1 repMetcon (Time)2 rounds For Time: 30 Thrusters 30 Pull ups Rx 43/30kg...
CrossFit – Sat, Jun 22
CrossFit 5000 - CrossFitMetcon (Time)For Time: Solo or with partner 30 Clean and Jerks 30 Burpee box jump overs 30 Hang Power Cleans 30 Burpee box jumps overs 30 Shoulder to overhead 30 Burpee box jump overs Rx: 80/55kg...
CrossFit – Fri, Jun 21
CrossFit 5000 - CrossFitMetcon (Weight)Every 4 minutes for 16 minutes: 12 Bent over Lateral raises 8 Sumo Deadlift High Pull :20 sec Superman HoldMetcon (AMRAP - Rounds and Reps)12 min AMRAP 20 Single Arm Devil Press 20/18 Cal Row or Ski Rx 22.5/15kg...
CrossFit – Thu, Jun 20
CrossFit 5000 - CrossFitPower CleanWarm up to 90% of 1RM Power Clean + Front Squat Complex while warming up perform 3-4sets of 3 rep Banded Broad Jumps … Then Every :90 secs for 5 sets 1 Power Clean + 1 Front Squat @ 90%Metcon (4 Rounds for weight)Every...