3-28-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (Time)Run 800 m
21 pull ups
run 600
15 C2B pullups
run 400
9 bar MUs

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

3-26-15

CrossFit 5150 – CrossFitWarm-upMobility30 mins getting looseMetconMetcon (AMRAP – Rounds)2 mins AMRAP
burpees
rest 2minsMetcon (AMRAP – Reps)2 min AMRAP
sit ups
rest 2 minsMetcon (AMRAP – Reps)2 min AMRAP
T2B

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

3-25-15-

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

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

3-24-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingSnatch (1 rep max)MetconMetcon (AMRAP – Rounds and Reps)AMRAP in 7 mins
10 HR push ups
10 T2B
10 High pulls w/KB 1.5/1.0

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

2-23-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingFront Squat (3×1 @ 75%)These will be pause squats it will be 7 sec. in the hole and 15 sec. on top. you will do 3 sets of 1 at 75%Metcon3x: Metcon (Time)5 bar MUs / 15 C2B
10 UB wall balls 20/14
25 DUs /75 SUsRX+ 30/18
UB DUs If doing RXX and you […]

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

3-22-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconLumberjack 20 (Time)20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 […]

By |March 21st, 2015|Categories: Uncategorized||0 Comments

3-21-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingFront Squat (3×3 @ 85 )MetconMetcon (Time)21 -15-9
pull ups
boxjumps 24/20
pistols

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

open 15.4

CrossFit 5150 – CrossFitWarm-upMobilityMetconCrossFit Games Open 15.4 (AMRAP – Reps)8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

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

3-19-15

CrossFit 5150 – CrossFitWarm-upMobilitymobility 20 30 minsMetconMetcon (AMRAP – Rounds and Reps)3 min AMRAP
5 T2B
10 BBJO 24/20
15 KBs 1.5/1.0
rest 2:00 min AMRAPRX+2.0/1.5
30/24Metcon (AMRAP – Rounds and Reps)3 min AMRAP
10 burpees
20 DUs

By |March 18th, 2015|Categories: Uncategorized||0 Comments

3-17-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingPower Clean (1×1)MetconMetcon (AMRAP – Rounds and Reps)10 AMRAP
3 PCL 135/95
17 squats
15 burpeesafter you finish each exercise you have to kick your heels and say OH, me pot O’ gold. And if you dont say it you have to do those reps again

By |March 16th, 2015|Categories: Uncategorized||0 Comments