CrossFit – Tue, Oct 11
CrossFit 5000 - CrossFitTUESDAYBack Squat (1x1)In 14 minutes find today's heavy 1RM.Metcon (AMRAP - Reps)Working 2:30 ON, 2:30 OFF for 3 sets for maximum reps; 1 DB Squat 1 Lateral Burpee over DB's 2 DB Squat 2 Lateral Burpee over DB's 3,3 4,4 and so on. You will start set 2 and...
CrossFit – Mon, Oct 10
CrossFit 5000 - CrossFitMONDAYWell Done to the guys that competed at Battle of Brawn on Saturday you should all be proud of yourselves. A huge shout to those who came down to support all day.Strict PressEvery 90 seconds for 12 minutes (8 sets) building to a heavy 1...
CrossFit Skills – Sat, Oct 8
CrossFit 5000 - CrossFit SkillsENDURANCEMetcon (10 Rounds for reps)EMOM fit 30 minutes; Min 1 - Bike (maintainable Cals) guys 22-18 girls 15/10 Min 2- Single Skips Min 3: 45 second minimum Plank...
Barbell Class – Fri, Oct 7
CrossFit 5000 - Barbell ClassClean and JerkIn 15 minutes build to a heavy 3 reps of Power Clean + Squat Clean + Split JerkSplit JerkIn 12 minutes find a heavy 2 Push Press + 3 Split JerksHalting Clean Deadlift5 sets of 3 Halting Clean Deadlift...
CrossFit – Fri, Oct 7
CrossFit 5000 - CrossFitFRIDAYFront SquatIn 15 minutes complete 5 sets of 5 reps at 65% with a 3 second negative. In-between sets complete 6-8 tight kip swingsMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps for 18 minutes going round for round with a...
CrossFit – Thu, Oct 6
CrossFit 5000 - CrossFitTHURSDAY250m Row (Time)For timeRest 2 minute500m Row (Time)Max Effort 500m RowRest 2 minutes.750m Row (Time)Rest 2 minutes.1000m Row (Time)Max Effort 1000m RowRest 2 minutesRow 1250m (Time)Rest 5 minutes.Metcon (No Measure)Complete 3 rounds for quality; 20 Deadbugs 20 Russian Twists with or without weight. Can use med...
CrossFit – Wed, Oct 5
CrossFit 5000 - CrossFitWEDNESDAYHang Power SnatchIn 10 minutes find todays heavy 3 Hang Power Snatch.Metcon (Weight)In 12 minutes complete for max weight lifted, you chose the weight; 200m Run 1 Snatch (Power or Squat)...
CrossFit – Tue, Oct 4
CrossFit 5000 - CrossFitTUESDAYDeadliftComplete 8 sets of 5 reps at 70% 1RM in 16 minutes.Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes; 15 KB Swings 16/12kg 15 sec Side Plank left 15 sec Side Plank right 15 Sumo KB Deadlift 16/12kg RX: 24/16kg +RX: 32/24kg...
CrossFit – Mon, Oct 3
CrossFit 5000 - CrossFitPUBLIC HOLIDAY WODWe hope you have all enjoyed the extra day off, and feeling refreshed and ready for a new week. We want to congratulate everyone who completed the September Challenge, and have lost weight, centimetres and gained self control over food. We will...
ENDURANCE
CrossFit 5000 - CrossFit SkillsView Public Whiteboard ()...
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