12-1-14

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingGood Mornings (3×3)MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP
50 DUs
20 Wall Balls 20/14
20 KBs 1.5/1.0 If you are doing RX+ DUs are unbroken if you crash you start over.
wall balls 30/18
KBs 2.0 /1.5

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

11-30-14

CrossFit 5150 – CrossFitWarm-upMobilityMetcon3x: Metcon (Time)5 power cleans 95/65
10 jerks
15 OHS
20 back squatsrxx 95/135

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

11-29-14

CrossFit 5150 – CrossFitWarm-upMobilityMetcon2: Metcon (2 Rounds for reps)run 800/row 1000
5 burpee pullups
run 200 with wall ball 20/14
10 burpee boxjump overs
run 800/row 1000when the timer hits 15:00 min you start your second round.

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

Gobble Gobble

CrossFit 5150 – CrossFitWarm-upMobilityMetcon

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

11-26-14

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Reps)AMRAP 4 MINS Tabattas
ROW CALS
PULL UPS
REST 4 MINSMetcon (AMRAP – Reps)AMRAP 4 MINS
KBs 1.5/1.0
DUsRX+ 2.0/1.5
rest 4 minsMetcon (AMRAP – Reps)AMRAP 4 MINS TABATTA
wall balls 20/14
AB mat sit upswall balls 30/18

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

11-25-14

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingFront Squat (3/8 hold 1×1 )MetconJ.T. (Time)21-15-9
Handstand Push-ups
Ring Dips
Push-ups

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

11-24-14

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingSquat Snatch (3×2)MetconMetcon (AMRAP – Rounds and Reps)6 min AMRAP
5 power snatch 135/95
10 Bar o burpeesrest 2minMetcon (AMRAP – Rounds and Reps)6 min AMRAP
10 front rack lunges 135/95
5 HSPU

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

11-23-14

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Rounds)every 30 sec for 4 mins
2 thursters 95/65Metcon (AMRAP – Rounds and Reps)14 min AMRAP
7 C2B
7 BJs
7 KBS

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

11-22-14

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (Time)21-15-9
back squats 185/115
run 400squats are form the ground.

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

11-21-14

CrossFit 5150 – CrossFitWarm-upMobilityMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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