CrossFit – Fri, Jan 31
CrossFit 5000 - CrossFitToes-To-BarEvery :90 secs for 3 sets each move through these stations: Station 1: Handstand Walks/Holds or Handstand Push ups Station 2: 3-15 Toes to bar Station 3: max Double unders in 45 secondsMetcon (AMRAP - Rounds and Reps)15min AMRAP: 30 Double unders 8 Burpees 200m Run 200m Run =...
CrossFit – Thu, Jan 30
CrossFit 5000 - CrossFitPush JerkIn 12 minutes build up across the sets with 3 reps of a Pish JerkMetcon (4 Rounds for reps)4 rounds: 3 mins ON/ 2 mins OFF 500/450m Row Max Overhead Squats in time remaining RX : 43/30kg4 rounds: 3 mins ON/ 2 mins OFF 500/450m Row Max Overhead...
CrossFit – Wed, Jan 29
CrossFit 5000 - CrossFitMuscle-upsEvery 2 minutes alternating stations Station 1: Muscle up progressions Station 2: :20 sec Superman hold + 8 Hollow rocksCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F:...
CrossFit – Tue, Jan 28
CrossFit 5000 - CrossFitDeadliftEvery 3 minutes for 15 minutes: 3 Deadlifts Followed by 5-8 weighted Hanging knee raisesMetcon (Time)For Time: 800m Run 1000m Row 800m RX: 1km Run 1km Row 1km Run...
CrossFit – Mon, Jan 27
CrossFit 5000 - CrossFitView Public WhiteboardThrusterIn 15 minutes build to todays Heavy 3 rep ThrusterMetcon (Time)For Time: 15-12-9 chest to Bars Thrusters 30 burpees 9-12-15 Pull ups Front Squats Rx 50/35kg...
CrossFit – Sun, Jan 26
CrossFit 5000 - CrossFitThrusterIn 15 minutes build to todays Heavy 3 rep ThrusterMetcon (Time)For Time: 15-12-9 chest to Bars Thrusters 30 burpees 9-12-15 Pull ups Front Squats Rx 50/35kg...
CrossFit – Sat, Jan 25
CrossFit 5000 - CrossFitMetcon (Time)In teams of 3 150 Burpees -one persons starts on the burpees while the other two run. Once the run is finish one of the runners swap out with the person doing burpees and the other runner runs again. 150/120 Cal Bike -one person bikes...
CrossFit – Fri, Jan 24
CrossFit 5000 - CrossFitHandstand WalkChoose a handstand walk progression or aim for a certain amount of metres per minute- Emom for 7 minutesChest-To-Bar Pull-upsEvery minute on the minute work on Kipping chest to bars or your pull up version EMOM X 7Metcon (AMRAP - Rounds and Reps)10min...
CrossFit – Thu, Jan 23
CrossFit 5000 - CrossFitStrict Toes-To-BarEvery 3 minutes for 15 minutes 5-8 Strict Toes to bar Followed by 40m KB Farmers CarryMetcon (3 Rounds for reps)3 mins ON/ 2 mins OFF x 3 rounds 10 Strict Ring Dips 25 Kettlebells swings Max Double under in time remaining RX 32/24kg...
CrossFit – Wed, Jan 22
CrossFit 5000 - CrossFitMetcon (Checkmark)Every 2 minutes for 36 minutes: Min 1: 300/250m Row Min 2: 200m Run Min 3: 20 Burpees...