CrossFit – Fri, Feb 28
CrossFit 5000 - CrossFitPower SnatchEvery :90 secs for 10 sets 2 Power Snatches -slowly building in weight maintaining good formMetcon (6 Rounds for reps)2mins ON/ 2mins OFF x6 rounds 20m Burpee Broad Jump Max Alternating DB Snatches in the time remaining Rx 22.5kg/15kg...
CrossFit – Thu, Feb 27
CrossFit 5000 - CrossFitMetcon (Calories)30 min AMRAP: Either Wall squat or Plank Max Calories on Ski or Row While one person is doing wall squat or plank Team of 2-3 (either 2 people and no rest of 3 people and have one person resting)...
CrossFit – Wed, Feb 26
CrossFit 5000 - CrossFitGoatWorking on a weakness of your choice.In 12 minutes Working on a gymnastics movement of your choice.Metcon (7 Rounds for reps)21 min AMRAP: Every 3 minutes …. 50 Double Unders 200m Run Max Burpees in time remaining -score is number of burpees each round...
CrossFit – Tue, Feb 25
CrossFit 5000 - CrossFitCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target9kg/6kg Wall ball 19 cal row or SkiOverhead SquatEvery 2 minutes for...
CrossFit – Mon, Feb 24
CrossFit 5000 - CrossFitFront Rack LungeEvery 3 minutes for 15 minutes: 5 reps ea side of a Front Rack Reverse Lunge- build up across the setsCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand...
CrossFit – Sat, Feb 22
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In teams of 2 35min AMRAP 400m Run/500m Row/500m Ski 30 Alternating Dumbbell Snatches 40 Wall balls RX 25/17.5kg 9/6kg...
CrossFit – Fri, Feb 21
CrossFit 5000 - CrossFitMetcon (Time)5 rounds for Time: 15 Power Cleans 60/43kg 15 Toes to BarPull-upsEvery 3 minutes for 15 mintes: :45 secs of Max Double unders 3-8 Strict Pull ups* *If easy try 3 seconds down 1 second hold at top and bottom...
CrossFit – Thu, Feb 20
CrossFit 5000 - CrossFitHandstand Push-upsEvery 2 minutes for 10 minutes: Working on either just being upside down for :30 secs Or 3-10 Handstand Push upsCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes...
CrossFit – Wed, Feb 19
CrossFit 5000 - CrossFitMetcon (4 Rounds for calories)2mins ON/2mins OFF x 4 Rounds 0-2: Max Cals Assault bike 2-4: Rest 4-6: Max Cals on Rower 6-8: Rest = 1 Round...
Barbell Class – Tue, Feb 18
CrossFit 5000 - Barbell ClassBox JumpsEvery :90 secs for 9 sets 3 sets of 3 box jumps then 3 sets of 3 bounds/broad jumps Then 3 sets of 3 reps Jump squatsHigh-Hang Clean10 mins build to a 1.1 Hi Hang CleanPush JerkIn 10 minutes build to a 2...