CrossFit – Sat, Oct 14
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)In teams of 3 with one person per station, rotate once everyone is done Station 1: 500/450m Row or 30/20 Cal AB Station 2: 40 Wall balls Station 3: 400 Run/500m Ski...
CrossFit – Fri, Oct 13
CrossFit 5000 - CrossFitMetcon (15 Rounds for time)Every 2 minutes for 30 minutes: 5 Power Cleans 5 Burpees over the bar 5 Box Jumps RX: 60/42.5kg...
CrossFit – Thu, Oct 12
CrossFit 5000 - CrossFitClean and Jerk3 sets of 1 rep @ 80%Metcon (8 Rounds for time)Every 2 minutes for 16 minutes (8 sets) 250m/200m Row rest the remainder of the 2 minutes Rx: 300/250m...
CrossFit – Wed, Oct 11
CrossFit 5000 - CrossFitBack SquatIn 15 minutes build to todays heavy 5 rep maxMetcon (AMRAP - Rounds and Reps)8 min Amrap 8 OHS 8 Cal Bike or Ski 100m Run rx: 43/30kg rest 2 minutesMetcon (AMRAP - Rounds and Reps)8min AMRAP: 16 OHS 16/12 Cal Bike or Ski 200m Run Rx: 43/30kg...
CrossFit – Tue, Oct 10
CrossFit 5000 - CrossFitMuscle-ups15 mins Warm Muscle ups or Muscle up progressionsMetcon (AMRAP - Reps)For Time: 2mins ON 1min OFF x 5 50 Burpees 70/50 Cal Row Max Burpee pull ups in time remaining +Rx: Max Muscle ups in time remaining. Score is max burpee pull-ups or max muscle ups....
Barbell Class – Tue, Oct 10
CrossFit 5000 - Barbell ClassSnatchPower Snatch 60% 8 sets of 1 repClean and JerkPower Clean + Push Jerk 8 sets x 1 repConditioningSeated Box Jumps 3 x 3 reps Followed by Seated Bounds 3 x 3 reps S/Arm DB Snatch 3 x 2 reps...
CrossFit – Mon, Oct 9
CrossFit 5000 - CrossFitSnatchWork up 80% of 1RM Snatch then 3 sets of 1 reps @ 80%Rannie (Time)For Time: 75 Power Snatches @ 35/25kg 50-40-30-20-10 Double Unders AB Mat Sit ups * Partition however you like...
CrossFit – Sat, Oct 7
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)30 minute AMRAP W/partner 8 Clean and Jerks 200m Run 1 Round of 'Cindy' -Alternate movements with partner Rx: 10 rounds for Time: 3 Clean and Jerks 200m Run 1 Round of 'Cindy' 80/55kg Cindy= 5 Push Ups 10 Pull ups 15 Air Squats...
CrossFit – Fri, Oct 6
CrossFit 5000 - CrossFitFront Rack Lunge3 sets or the following DB Reverse Lunge 5 per side Weighted Hanging knee Raise x 8 Side Plank x :30 secs eaMetcon (AMRAP - Reps)10 min AMRAP 6 Handstand Push ups 12 Pistols Rx 3 Wall Facing Handstand push ups 12 Pistols...
CrossFit – Thu, Oct 5
CrossFit 5000 - CrossFitDeadliftEvery 4 minutes for 20 minutes: 200m Run 5 Deadlifts -Build in weight across the sets aiming to hold same weight for the last 2-3 setsMetcon (5 Rounds for time)In Teams of 2-3 5 sets of 20/15 Cal Ski for Time...
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