CrossFit – Wed, Mar 29
CrossFit 5000 - CrossFit1500m Row (Time)For timeEvery 10 minutes row 1500m and record scores Max effort each row.1500m Row (Time)For time1500m Row (Time)For time1500m Row (Time)For time...
Barbell Class – Tue, Mar 28
CrossFit 5000 - Barbell ClassCleanEveryminute on the minute for 6 minutes: 2 Hi-hang Power Cleans Then Every 2 minutes for 8 minutes: 2 Hang Power cleans + 1 Clean Every 2 minutes for 8 minutes: Hang clean + Push Jerk + Clean + Split Jerk Then Every 2 minutes for 12 minutes 1 Clean...
CrossFit – Tue, Mar 28
CrossFit 5000 - CrossFitWeighted Pull-upsIn 12 minutes build up on your weighted Strict Pull up from what you did on the 8th of March. Build through sets of 3 reps.Metcon (AMRAP - Rounds and Reps)20 min AMRAP 20 Renegade Rows 5/4 Rope Climb Every 5 mins Starting on the...
CrossFit – Mon, Mar 27
CrossFit 5000 - CrossFitBack SquatEvery 2 minutes for 14 minutes 3 reps ( 1 rep with 5 second pause at the bottom plus 2 normal reps)Metcon (Time)For Time: 10-1 Thrusters Bar facing burpees Rx 43/30kg Rx + 61/43kg...
CrossFit – Sat, Mar 25
CrossFit 5000 - CrossFitMetcon (Time)Complete for time solo or with partner: Buy In: 40 clams (20 left, 20 right) 10 Candlesticks Into Run out to buy that tester: 800m Run Pick up toddlers toys: 100 DB Snatch Grow a baby: attach the watermelon (optional) Carry a toddler: 200m Farmers Carry Go to toilet a...
CrossFit – Fri, Mar 24
CrossFit 5000 - CrossFitGymnastics Every minute on the minute for 12 minutes Min 1: 3-5 Ring to sternum Ring pull ups Min 2: 8-15 V- Ups Min 3: 12 Hollow Rocks Min 4: :20-:30 sec Superman HoldsMetcon (4 Rounds for reps)3 min ON / 1 Min OFFx 4 Row 500/450m Max...
CrossFit – Thu, Mar 23
CrossFit 5000 - CrossFitFront SquatFrom the Floor 15 mins to do sets of: 10-8-6-4-2 reps Building in weight as the reps go downMetcon (Time)For Time: 30- 20-10 KB Hang Clean and Jerk *20 KB Front rack reverse Lunges in between sets Rx: 2 x24kg/2 x16kg...
CrossFit – Wed, Mar 22
CrossFit 5000 - CrossFitPower SnatchEvery minute on the minute for 10 minutes: 2 Power Snatches -Building in weight if form is goodMetcon (AMRAP - Rounds and Reps)12min AMRAP: 10 Snatches 12 Bar Facing Burpees 15 Box Jump OversRX (AMRAP - Reps)12 Min AMRAP: 15 Snatches 60 Bar Facing Burpees 30 Snatches 30 Bar Facing...
Barbell Class – Tue, Mar 21
CrossFit 5000 - Barbell ClassOverhead Squat (Building in weight every 2 mins for 18 minutes: 3, 2, 1, 3, 2, 1, 3,2 ,1 )Drop Snatch12 minutes to do 7 sets of 3 reps -light and fastBehind The Neck Jerk12 minutes find a Heavy set of 2...
CrossFit – Tue, Mar 21
CrossFit 5000 - CrossFitHandstand holdsEvery 90 secs alternate between the two stations: Station 1 Bar Hang :20 sec, :40 secs : 60 secs RX: 45 sec :60 secs :75 secs Station 2: Handstand Hold (on wall) :20 secs :40 secs :60 secs RX:45 sec :60 secs :75 secsMetcon (4 Rounds for reps)4...
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