3-1-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (No Measure)1min/1min rest
row
wall balls 20/14
DUsMetcon5x: Metcon (Time)3 HGCL+Cl 155/115
6 HSPU
12 pull ups
200 m run

By |February 28th, 2015|Categories: Uncategorized||0 Comments

2-28-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingFront Squat (5X3)MetconMetcon (Time)15 Clean and jerks 135/95
EMOM 5 bar over burpeesYou will only have 15 mins to finish this wod

By |February 27th, 2015|Categories: Uncategorized||0 Comments

2-27-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconCrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#MetconCrossFit Games Open 15.1A (Weight)6-Minutes to Establish:
1-RM Clean and JerkMetconCrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to […]

By |February 26th, 2015|Categories: Uncategorized||0 Comments

2-26-15

CrossFit 5150 – CrossFitMobilityMetconMetcon (AMRAP – Rounds and Reps)Amrap 10 mins
10 push press 95/65
15 squats
25 unbroken DUs

By |February 25th, 2015|Categories: Uncategorized||0 Comments

2-25-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingShoulder Press (3×3)Metcon6x: Metcon (Time)run 400
10 burpee pull ups

By |February 24th, 2015|Categories: Uncategorized||0 Comments

2-25-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingShoulder Press (3×3)Metcon4x: Metcon (Time)run 400
10 burpee pull ups

By |February 24th, 2015|Categories: Uncategorized||0 Comments

2-24-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Rounds and Reps)10min AMRAP
5 strict HSPU
10 BJs
20 DUsafter wod we are going to work on sand bag carry

By |February 23rd, 2015|Categories: Uncategorized||0 Comments

2-23-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconBG WOD#3 (Time)50 DUs / 100 SUs
40 HR pushups
30 KB swings
20 bar facing Burpees
10 front squatsBeginner and intermediate can do singals

KBS
Men RX 70
level 2 53
level 3 35
WOMEN RX 45
level 2 35
level 3 18

Front Squats
MEN RX 205
level 2 155
level 3 115
WOMEN
RX 135
LEVEL 2 85
LEVEL 3 65

By |February 22nd, 2015|Categories: Uncategorized||0 Comments

2-21-15

CrossFit 5150 – CrossFitWarm-upMobilityMetcon3x: Metcon (Time)400 m run
2 Cart wheels
4 pull overs
6 HSPU
25 hollow rocks

By |February 20th, 2015|Categories: Uncategorized||0 Comments

2-20-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconNancy (Time)5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

By |February 19th, 2015|Categories: Uncategorized||0 Comments