8-31-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityWeightliftingShankle Complex (find you 1 rep max )1 Deadlift
3 clean hang pulls
1 hang squat clean
2 jerksMetcon1000m Row (Time)Max Effort 1000m Row

By |August 30th, 2014|Categories: Uncategorized||0 Comments

8-30-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityMetconFight Gone Real Bad (AMRAP – Reps)3rounds
wall balls 20/14
sumo deadlift high pull 75/55
box jumps 20
push press 5/55
Assault bike
rest 1 min between rounds

By |August 29th, 2014|Categories: Uncategorized||0 Comments

8-29-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics7: Pull-upsMetconNicole (AMRAP – Rounds and Reps)20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

By |August 28th, 2014|Categories: Uncategorized||0 Comments

8-28-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics8: Pull-upsWeightliftingFront Squat (5×3)Make sure you are getting low. ASS to grassMetconMetcon (Time)30 push press 115/75
35 bar facing burpees
40 cal row

By |August 27th, 2014|Categories: Uncategorized||0 Comments

8-27-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics8: Pull-upsWeightliftingShoulder Press (7×1@90%)MetconMetcon (Time)10 rounds
6 dead lifts 155/105
4 hang power cleans 155/105
2 S 2 OH
(12 min cap)

By |August 26th, 2014|Categories: Uncategorized||0 Comments

8-26-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics10: Pull-upsWeightliftingSplit Jerk (4×2 @90%)MetconMetcon (AMRAP – Rounds and Reps)12 amrap
7 squat clean thrusters 95/65
2 rope climbs / 7 c2b pull ups

By |August 25th, 2014|Categories: Uncategorized||0 Comments

8-25-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics12x: Pull-upsWeightliftingHang Snatch (2-2-2-1)Get AHAP (as heavy as possible)
rest 2mins between setsMetconMetcon (AMRAP – Reps)Amrap in 10 mins
1 mile run or 800
max squat cleans remainder of time 95/65

By |August 24th, 2014|Categories: Uncategorized||0 Comments

8-24-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Rounds and Reps)25 min AMRAP
8 thursters 95/65
24 KB swings 1.5/1.0
14 BJs 24/20
8 pullups
24 shoulder touches
14 unbroken DUs

By |August 23rd, 2014|Categories: Uncategorized||0 Comments

8-23-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityWeightliftingBack Squat (4×2 @ 90 % )rest 2min between setsMetcon7x: Metcon (Time)7 rounds
7 hang power snatch 75/55
5 burpee box jump overs 24/20

By |August 22nd, 2014|Categories: Uncategorized||0 Comments

8-22-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics6x: Pull-upsMetconCrossFit Games Open 13.4 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, […]

By |August 21st, 2014|Categories: Uncategorized||0 Comments