CrossFit – Mon, Sep 4
CrossFit 5000 - CrossFitBack Squat15 minutes: Warm up to 65% of 1RM 5 sets of 3 reps @ 65-75% of 1RM *Stay at the same weight across all 5 setsMetcon (4 Rounds for reps)Every minutes on the minute for 12 minutes: Min 1: 15 Air Squats Min 2: 15 Push...
CrossFit – Sat, Sep 2
CrossFit 5000 - CrossFitMetcon (Time)4 Rounds for Time: 40/30 Cal Row 20 DB Box Step overs 100m Farmers Carry Either solo or Follow the leader with a partner or two!...
CrossFit – Fri, Sep 1
CrossFit 5000 - CrossFitCossack Squat (Weight)Every 5 minutes for 20 minutes: 8 RNT Lunges w/KB each side 8 Cossack Squats Ea side :20 Copenhagen Plank or Short lever Copenhagen 8 Kneeling DB Press ea side build across sets with 3 seconds down hold at the bottom 1 sec upCrossFit Games...
CrossFit – Thu, Aug 31
CrossFit 5000 - CrossFitMetcon (4 Rounds for time)Every 10 minutes for 40 minutes 20 Toes to bar or 20 v-ups 25 Deadlifts 30/25 Cal ski/bike (alternate rounds) Rx: Toes to bar 100/70kg Deadlifts Add 50 Double unders...
Barbell Class – Wed, Aug 30
CrossFit 5000 - Barbell ClassThrusterEvery 2:30 for 8 sets 3 Thrusters Followed by :20-:30secs Upside down Wall walk hold or Kick up (only the first 4 setsMetcon (Time)For Time: 50 AB Mat Sit ups 2km Row Rx: 30 Burpees over the rower 2km Row...
CrossFit – Wed, Aug 30
CrossFit 5000 - CrossFitThrusterEvery 2:30 for 8 sets 3 Thrusters Followed by :20-:30secs Upside down Wall walk hold or Kick up (only the first 4 sets)Metcon (Time)For Time: 50 AB Mat Sit ups 2km Row Rx: 30 Burpees over the rower 2km Row...
CrossFit – Tue, Aug 29
CrossFit 5000 - CrossFitMetcon (3 Rounds for reps)12 min Emom Min 1: 1 Set of kipping Pull ups MIn 2: Max Strict Pull ups Min 3: Max Hand Release Push ups Min 4: RestMetcon (Time)3 Rounds for Time: 400m Run 20 Box Jump overs 20 Alternating DB Snatches Rx: 22.5kg/15kg Rx+: 3 rds 400m Run 12 Burpee...
Barbell Class – Tue, Aug 29
CrossFit 5000 - Barbell ClassHigh-Hang SnatchEvery : 90 sec for 6 sets 2 Hi Hang Snatches -Build in weightHang SnatchEvery : 90 secs for 6 sets 1 SnatchSnatch5 sets of 5 rep Snatch Pulls- Building in weight In 12 minutes build to a 3 Rep Snatch Grip Push Press *Do not...
CrossFit – Mon, Aug 28
CrossFit 5000 - CrossFitClean and JerkSpend 6 minutes to build up to 80% Then do 5 sets of 1 rep between 80-90% of 1RM Clean and Jerk Then 3 sets of 2 reps of Clean pulls @ 90-95% of Clean and Jerk 1RMMetcon (6 Rounds for weight)Every...
CrossFit – Sat, Aug 26
CrossFit 5000 - CrossFitMetcon (AMRAP - Rounds and Reps)24 minute AMRAP: Alternate movements in teams of 2 500m/450m Row 400m Run 20 Deadlifts Rx: 20 Deadlifts 110/85kg...
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