CrossFit – Sat, Jan 21
CrossFit 5000 - CrossFitThrusterAlternating every minute for 20 minutes (10 sets each) ODD) 100m Run EVEN) 2 Thrusters building in weightFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups12 min cap...
Barbell Class – Fri, Jan 20
CrossFit 5000 - Barbell ClassSnatch (3x5 70-80%)Complete 3-4 sets of 5 Snatch between 70-80% of 1RMSnatch Pull (4x4)Complete 4 sets of 4 Snatch PullBack SquatComplete 3 sets of 4 Back Squats with a pause...
CrossFit – Fri, Jan 20
CrossFit 5000 - CrossFitMetcon (5 Rounds for calories)Ski 30 Pulls for max calories :60 secs rest in betweenRope Climb4 sets of: 2 rope Climbs :30 sec L-sit Rest 2 mins...
CrossFit – Thu, Jan 19
CrossFit 5000 - CrossFitSnatch Balance (1x 2)Emom x 8 2 Reps of a Snatch Balance building in weightPower Snatch (1 x 2)Emom x 8 2 reps of a Power Snatch -Building in weight if form is goodMetcon (6 Rounds for time)Every 2 minutes for 12 minutes: 10 Burpee box...
CrossFit – Wed, Jan 18
CrossFit 5000 - CrossFitMetcon (Time)For time: 150 Kettlebells swings • 50/30 double Unders every time you breakPull-upsEvery 6 minutes for 3 sets; 5 Strict Pull ups 5 Pull ups 200m Run 5 Strict HSPU 5 Kipping HSPU 200m Run...
CrossFit – Tue, Jan 17
CrossFit 5000 - CrossFitSplit Squat (5 x 5 reps ea Leg)Front Foot Elevated Split Squat 5 reps ea Leg -Build in weight across the setsMetcon (Time)For Time: 3 rounds 20 Hang Power Cleans 20 Wall Balls 12 min CAP Rx: Power Cleans 60/40kg Wall Balls 9/6kg...
CrossFit – Mon, Jan 16
CrossFit 5000 - CrossFitMetcon (AMRAP - Reps)8min AMRAP10 Box Jumps Overs 10 Deadlifts Rx: 100kg/70kg Deadlifts Box Jumps: 24"/20" rest 3minsMetcon (Calories)8min AMRAPMax Cals on Ski Rest 3 minsMetcon (AMRAP - Reps)8 min AMRAP10 Box Jump Overs 8 Pullups...
CrossFit – Sun, Jan 15
CrossFit 5000 - CrossFitMetcon (Time)Complete for time partioning workout as you like, can be done solo or with a partner; 2km Run 10 Rope Climbs 150 Wall Balls 100 Barbell Push Press 30/20kg 15 Wall Walks...
CrossFit – Sat, Jan 14
CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)Complete for time partioning workout as you like, can be done solo or with a partner; 2km Run 10 Rope Climbs 150 Wall Balls 100 Barbell Push Press 30/20kg 15 Wall Walks...
Barbell Class – Fri, Jan 13
CrossFit 5000 - Barbell ClassSnatchIn 12 minutes build with good form of a: Snatch Lift Off + Snatch Pull + Hang Snatch 3 sets of 1 rep @ 85-90% of 1RM SnatchClean and Jerk10 minutes to build in a: 1 Clean Pull + Hang Clean + 1 Push Jerk...
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