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CrossFit – Mon, Jul 22

CrossFit 5000 - CrossFitMetcon (Checkmark)Every minute on the minute complete the following stations for 24 minutes Min 1: 20/15 Row or Bike Min 2: 20 Kettlebell swings Min 3: 12 Burpees Min 4: Rest Rx: Assault bike 32/24kg Kettlebell swings 15 burpees...

CrossFit – Sun, Jul 21

CrossFit 5000 - CrossFitMetcon (Time)5 rounds for Time: 400m Run or 500m Row/Ski 30 AB mat Sit ups 20 lateral Barbell burpees 10 Front Rack reverse lunges 35min Cap Rx: 50/35kgMetcon (Time)5 rounds for Time: 400m Run or 500m Row/Ski 30 AB mat Sit ups 20 lateral Barbell burpees 10 Front Rack reverse lunges 35min Cap Rx:...

CrossFit – Sat, Jul 20

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)5 rounds for Time: 400m Run or 500m Row/Ski 30 AB mat Sit ups 20 lateral Barbell burpees 10 Front Rack reverse lunges 35min Cap Rx: 50/35kgMetcon (Time)5 rounds for Time: 400m Run or 500m Row/Ski 30 AB mat Sit ups 20 lateral Barbell burpees 10 Front Rack reverse...

CrossFit – Fri, Jul 19

CrossFit 5000 - CrossFitDeadlift5 sets of 5 reps at 75% of your 1RM Deadlift With :30 second Handstand Hold on wall or out on the floorMetcon (AMRAP - Reps)2 mins ON / 2 mins OFF x 4 8 Devil presses Max Pull ups on time remaining Rx 22.5/15kg Muscle ups...

CrossFit – Wed, Jul 17

CrossFit 5000 - CrossFitClean + Push Jerk (Weight)1 Clean + 1 Push JerkIn 15 minutes build up to today's Clean + Push JerkT.U.P. (Time)15-12-9-6-3 Reps For Time Power Cleans (135/95 lb) Pull-Ups Front Squats (135/95 lb) Pull-UpsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio,...

Barbell Class – Tue, Jul 16

CrossFit 5000 - Barbell ClassSnatch BalanceIn 20 minutes aim to get to last weeks Overhead Squat 1RM with a Snatch Balance.Behind the Neck Strict PressIn 15 minutes build to today's 1RM behind the neck strict PressMetcon (Weight)Weighted Plank 4 sets of :30 secs Build in weight...

CrossFit – Tue, Jul 16

CrossFit 5000 - CrossFitHi-Hang Power SnatchBuild to a 1RM Hi Hang Power SnatchHang Power Snatch12 minutes to build to a 1RM Power snatchPower Snatch12 minutes to build to a 1RM Power Snatch...

CrossFit – Sat, Jul 13

CrossFit 5000 - CrossFitMetcon (Time)For Time With a partner 150/120 Cal Ea (75/60 cal AB ea) 6 rounds of Alternating movements 3 rounds each 500/450m Row or Ski 30 Hang DB Clean and Jerks 15 Burpee box Jump overs RX: 22.5/15kg...