CrossFit – Fri, Nov 11
CrossFit 5000 - CrossFitClean (Every 2 minutes for 12 minutes: 2 reps of a Clean Lift + Hang Clean Pull + Power Clean Building in weight)Metcon (Calories)12min AMRAP: in teams of 3max calories on the Ski * 2 People hold a plank while 1 person Skis ** 15 Push ups...
CrossFit – Thu, Nov 10
CrossFit 5000 - CrossFitMetcon (No Measure)Every minute on the minute for 15 minutes min 1: wall facing handstand Hold x 30 secs min 2: side plank with straddle x 20 secs eac min 3: 10 Cross over lungesMetcon (Time)For time: 21-15-9 Pike Handstand Push ups x 2 Hanging Knee raises x2 Rx: For time: 21-15-9 Handstand Push...
CrossFit – Wed, Nov 9
CrossFit 5000 - CrossFitWEDNESDAYFront SquatComplete 5 sets of 4 reps at 80% of 1RM In-between sets complete 10-8 Strict Pull-UpsMetcon (AMRAP - Rounds and Reps)5 roundsEvery 3 minutes complete as many rounds and reps as possible; 16 Step-Ups 16 KB Swings 16 Burpees Rest 1 minute Rx: 16 Box Jumps 16 KB Swings...
CrossFit – Tue, Nov 8
CrossFit 5000 - CrossFitTUESDAYPush Press (8x5 building in weight)Every 90 seconds for 12 minutes (8 sets) 5 Push Press building in weight.Push Jerk (5 x 5 @ 70-75%)Build up to 70-75% and then perform 5 sets of 5 reps.Metcon (AMRAP - Rounds and Reps)10 minute...
CrossFit – Mon, Nov 7
CrossFit 5000 - CrossFitMetcon (Time)For Time: 800m Run into 5 rounds of 30 Wall balls 15 burpees 10 Clean and Jerks rx: 20 burpees 60/43kg Rx+ 12/9kg Wall ball 20 burpees 70/45kg...
CrossFit – Sat, Nov 5
CrossFit 5000 - CrossFitSATURDAY McGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24"/20"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereThis can be done...
Barbell Class – Fri, Nov 4
CrossFit 5000 - Barbell ClassHang Clean (Every minute on the minute for 8 minutes complete 1 Hang Clean building in weight.)Clean (Build do a heavy 1.1 of Heavy Clean)Split Jerk (Every :90 secs x 6 sets from the Rack 3 reps building in weight)Mobility3...
CrossFit – Fri, Nov 4
CrossFit 5000 - CrossFitMetcon (No Measure)Every :90 secs for 6 sets: Progress through the following- 1-3 Kicks up on the Wall 1 Kick up w/ 30 sec Hold on the Wall 2 Wall Walks (straight body) 1 Wall walk into 8-12 Shoulder taps Free Standing Handstand holdsMetcon (Time)Min On Min Off...
CrossFit – Thu, Nov 3
CrossFit 5000 - CrossFitTHURSDAYBench PressComplete 8 Bench Press building in weight across 5 sets Rest 30 seconds 12 Bent Over Barbell Rows Rest 60 secondsMetcon (5 Rounds for reps)Complete 5 rounds for reps and 15 minutes; Minute 1: Hang Power Snatch Minute 2: Ring Rows Minute 3: KB Deadlift Rx: Minute 1: Hang Power Snatch...
CrossFit – Wed, Nov 2
CrossFit 5000 - CrossFitMetcon (Time)Every 3 minutes for 15 minutes 30 Wall balls Rx: 9/6kg Rx+: 12/9kg1km Ski (Time)...
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