10-1-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics10x: Pull-upsWeightliftingShoulder Press (3×3)Metcon3x: Metcon (Time)400 m run
10 push press 135/95
10 wall balls
10 bar over burpee

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

9-21-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityWeightliftingDeadlift (5×3)MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
10 DL 155/105
2 hang power cleans
1 hang sq clean
2 jerksonce you pick up bar you can not put it down until you are done with all reps. If you break it is 5 burpees then you start where you left off […]

By |September 20th, 2014|Categories: Uncategorized||0 Comments

9-17-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics8: Pull-upsWeightliftingSplit Jerk (3×5)Dont go heavy work on tech.MetconMetcon (Time)21-15-9
wall balls 20/14
burpees on plate
K2Elbow holding wall ball with feet

By |September 16th, 2014|Categories: Uncategorized||0 Comments

9-16-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics10: Pull-upsWeightliftingFront Squat (3×3)holding 15 seconds on bottom and 10 seconds on topMetconMetcon (Time)200 m run
50 DUs
5 wall walks
400 m run
40 DUs
4 wall walks
50 KB swings 1.5/1.0if you want rxx the DUs are unbroken and the swings are 2.0/1.5

By |September 15th, 2014|Categories: Uncategorized||0 Comments

9-15-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics12: Pull-upsWeightliftingPower Clean (5×3)Metcon3x: Metcon (Time)10 pwr cleans
10 T2B
10 HSPU1st RD 165/135
2nd 185/145
3rd 205/155
each round goes up in weight

By |September 14th, 2014|Categories: Uncategorized||0 Comments

9-14-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Rounds and Reps)20 min AMRAP
15 cal row
15 BJs 24/20
15 KB swings 1.5/1.0
50 DUs

By |September 13th, 2014|Categories: Uncategorized||0 Comments

9-13-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityMetconMetcon (Time)200 m run
25burpee pull ups
400 run
20 burpee pull ups
600 run
15 burpee pull ups
800 run
10 burpee pull ups

By |September 12th, 2014|Categories: Uncategorized||0 Comments

9-12-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics7: Pull-upsMetconFore! (AMRAP – Reps)In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Log total repsclean and jerk 135/95

By |September 11th, 2014|Categories: Uncategorized||0 Comments

9-11-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics8: Pull-upsWeightliftingSquat Snatch (3×3)MetconMetcon (AMRAP – Rounds and Reps)10 min amrap
3 power snatch 115/85
3 chin ups
6 pwr snatch
6 chin ups
9 pwr snatch
9 chin ups
12 pwr snatch
12 chin upsif you finish the 12s go to 15 and so on till the time is up

By |September 10th, 2014|Categories: Uncategorized||0 Comments

9-10-14

CrossFit 5150 get committed. – CrossFitWarm-upMobilityGymnastics8x: Pull-upsSkill Workyou will have 20 mins to work on a skillMetconMetcon (4 Rounds for reps)4 rounds
T2B
hollow rocks
ab mat sit ups
leg liftsit will be tabata style all 4 exercises are 1 round.

By |September 9th, 2014|Categories: Uncategorized||0 Comments