CrossFit – Tue, Dec 31
CrossFit 5000 - CrossFitMetcon (Time)With a partner complete 6 Rounds with a Partner 24 Burpees 25 Cal Row...
CrossFit – Mon, Dec 30
CrossFit 5000 - CrossFitFront SquatBuild up to 90% of your 1RM Front 3 x 1 rep @90%Metcon (Time)For Time: 45 Front Squats 45 Strict Pull ups Into 400m Farmers Carry RX Front squats 70/45kg Farmers Carry 2 x 24/2 x 16kg...
CrossFit – Sat, Dec 28
CrossFit 5000 - CrossFitMetcon (5 Rounds for reps)Every 6 minutes for 30 minutes complete 5 rounds; 20m DB Walking Lunge 20 Dumbbell Step Up Into Max reps Toes To Bar Rest 3 minutes...
CrossFit – Fri, Dec 27
CrossFit 5000 - CrossFitMetcon (Weight)Every minute on the minute for 30 minutes: 1 Snatch *Either Squat or Power or even Hang Squat, pick something and build up slowly across 30 sets!...
CrossFit – Tue, Dec 24
CrossFit 5000 - CrossFitMetcon (4 Rounds for time)Every 8 minutes for 32 minutes: 500m Row 15 Hang Power Cleans 400m Run RX: 60/43kg *Record your time each round...
CrossFit – Mon, Dec 23
CrossFit 5000 - CrossFitThrusterFrom the Floor Set of 10-8-6-4-2Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes: 3 rds of 50 Double Unders 25 Double Dumbbell Deadlifts into max rounds of: 25 Double Unders 2-4-6-8-10-12… Devil Presses RX:2x 22.5/15kg...
CrossFit – Sat, Dec 21
CrossFit 5000 - CrossFitMerry ChristmasWe would like to take this opportunity to wish you all a very Merry Christmas from our family to yours, and want to thank you for every single person's support throughout 2024.12 Days of Christmas (Time)Complete the following for time, solo...
CrossFit – Fri, Dec 20
CrossFit 5000 - CrossFitDeadliftIn 15 minutes build to todays heavy 1 Rep max of a DeadliftMetcon (AMRAP - Rounds and Reps)15 min AMRAP: 20 Hang DB Snatch 15 Air Squats 3 Wall Walks RX:22.5/15kg...
CrossFit – Thu, Dec 19
CrossFit 5000 - CrossFitMetcon (7 Rounds for time)Every 3:00 for 7 sets 400m Run 8 Burpees RX: 400m Run 12 BurpeesMetcon (Time)3 rds: 12 min CAP 15 V-ups 15 med wall weighted Sit ups 20 Med ball Russian Twists Rx: 6/4kg med ball...
CrossFit – Wed, Dec 18
CrossFit 5000 - CrossFitStrict PressIn 15 minutes build to todays 1 RM strict Press.Metcon (Time)For Time: 25-50-100-50-25 Double Unders 250/200m- 500/450m-1000/900m-500/450m-250/200m Row or Ski 20 min CAP...