SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)0:00-10:00 mins: With a partner Ski 2000m while the other person runs 200m 10:00- 13:00 mins RestMetcon (AMRAP - Reps)13:00-23:00 10min AMRAP: Each Person rows 1000m (the the same time) when both people are finished complete max wall balls in time remaining 23:00-26:00 restMetcon...
BARBELL
CrossFit 5000 - Barbell ClassView Public WhiteboardClean and JerkClean + Front Squat + Jerk Over 5 sets build to 1 rep of this complex at 90% of your 1RM Clean and JerkClean and JerkClean Pull off Risers- 1 set of 3 reps @90% 1 set of 3 reps...
THURSDAY SKILLS
CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 Rounds 1) Hollow Hold x 15 Sec hold Rest 15 sec 2) Arch Holds x 15 sec hold Rest 15 sec 3) Ring swing towel drill (small range) 7 Reps, rest 45 secGymnastics3 Sets Ring lever rocks x 4-6 Reps 60-90 sec restGymnastics3 Rounds (rest 60...
THURSDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time: 800m Run 25 Push Press 50/35kg 25 cal Assault Bike 400m Run 50 Push Press 25 cal Assault Bike 200m Run 25 Push Press 25 cal Assault Bike 800m Run...
WEDNESDAY
CrossFit 5000 - CrossFitView Public WhiteboardCleanBuild to 60% of 1RM Clean then 2 Hang Power Cleans every minute on the minute for 10 minutes.Metcon (3 Rounds for time)In 2 minutes complete for time or reps; 25/20 cal Row 25 Wall Balls Rest 4 mins Repeat 2 more times...
TUESDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)Every 2mins for 8 mins: :45 secs of max toes to barMetcon (AMRAP - Rounds and Reps)20min AMRAP: 30 Double Unders 10 Box jump overs 8 Handstand Push ups...
SATURDAY
CrossFit 5000 - CrossFitView Public WhiteboardAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats...
New Years DAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)With a Partner 30min AMRAP: 20 Deadlifts (while other person holds the top of the Deadlift) 21 Hang Power Cleans (while other person holds bar in front rack) 400m Run in-between rounds...
MONDAY
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)With a partner For time: 800m Run 50 synchro Dumbbell Snatches 50 Synchro Single Arm Overhead dumbbell lunge 400m Run 50 Synchro lateral burpees over the dumbbells 50 Single Arm Dumbbell Push press (25 per side) 800m run...
BOXING DAY WOD
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (5 Rounds for reps)In teams of 5, rotating every minute between the follwing stations: Station 1: Calorie Row Station 2: Dumbbell step over Station 3: Ski for calories Station 4: Assault bike for calories Station 5: Rest...
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