Barbell Class – Tue, Mar 25
CrossFit 5000 - Barbell ClassSnatch BalanceIn 12 minutes get to 90-100% of 1RM Snatch as a Snatch BalancePower SnatchIn 12 minutes build up to 90-95% of your 1RM Power SnatchSnatch Grip DeadliftIn 12 minutes aim to do 3 sets of 3 reps @90% of 1RM...
CrossFit – Tue, Mar 25
CrossFit 5000 - CrossFitMetcon (3 Rounds for calories)3 rounds 6 mins ON/6 mins OFF 2 mins Bike 2 mins Ski 2 mins Row...
CrossFit – Mon, Mar 24
CrossFit 5000 - CrossFitFront SquatIn 12 minutes build to 90-95% of 1RM Front SquatCleanIn 12 minutes build to 90-95% of 1RM CleanPush JerkIn 12 minutes Build to 90-95% of 1RM Push Jerk...
CrossFit – Sat, Mar 22
CrossFit 5000 - CrossFitMetcon (6 Rounds for time)Every 5 minutes for 30 minutes: (6 sets) 15/12 Cal Ski 30 Wall Balls 15/12 Cal Row...
CrossFit – Fri, Mar 21
CrossFit 5000 - CrossFitWalking LungesEvery 2 minutes for 14 minutes: 12 Dumbbell Walking Lunges (6 ea leg)Metcon (Time)2 Rounds For Time: 25 Handstand Push ups 400m Run 25 DB Front Squats Rx: 2x22.5kg/2x 15kg 16min Cap...
CrossFit – Thu, Mar 20
CrossFit 5000 - CrossFitMetcon (4 Rounds for reps)6mins ON/ 3 min OFF x 4 Alternate Stations per round (2 rds ea) Station 1: Row 15/12 Cals 15 Ring Rows Rx: 6 Strict Pull ups Station 2: Ski 15/12 Cals 15 V- ups, Med Ball Sit ups, AB Mat Sit ups Rx: 8...
CrossFit – Wed, Mar 19
CrossFit 5000 - CrossFitPush JerkIn 11 minutes build up to a set of 3 Push jerksMetcon (Time)For Time: 5 Rounds 15 Devil Presses 20 box jump overs Rx 17.5/12.5kg...
Barbell Class – Tue, Mar 18
CrossFit 5000 - Barbell ClassBack Squat10 min EMOM Min 1: 3 Back Squats Min 2 & 3: 2 Back Squats Min 4-10: 1 repSnatch15 minutes to build to 90-95% of 1 RM SnatchClean and JerkEvery 2 minutes for 14 minutes: 1 Power Clean + 1 Front Squat + 1...
CrossFit – Tue, Mar 18
CrossFit 5000 - CrossFitRing DipsEvery 3 minutes for 12 minutes 5-8 Strict Rings Dips Followed by 6 reps of a 1 Arm DB RowMetcon (AMRAP - Rounds and Reps)18 min AMRAP 10 Clean and Jerks 400m Run 80 Double unders RX 70/50kg...
CrossFit – Mon, Mar 17
CrossFit 5000 - CrossFitOverhead SquatIn 15 minutes Build up to today's heavy 2 rep Overhead SquatMetcon (4 Rounds for reps):90 secs ON / 3:00 mins OFF x 4 18/14 Cal Bike or Ski Max Overhead Squats in Time Remaining RX: 21/16 Cal Bike 35/25kg...
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