6-1-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingpower clean & jerk (1×1)MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP
50 DUS
30 WALLballs
10 HSPU

By |May 31st, 2015|Categories: Uncategorized||0 Comments

5-31-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)partner wod
100 PCL
100 bar hops
100 AB mat sit ups
Buddy carry 200 m
100 FR squats
100 push press
100 V ups
Buddy carry 200m
partners alternate reps
movements done in order
weights 95/65 for everything

By |May 30th, 2015|Categories: Uncategorized||0 Comments

5-30-15

CrossFit 5150 – CrossFitWarm-upMobilityHang Snatch (3×3)MetconMetcon (AMRAP – Rounds and Reps)12 min amrap
5 hang snatch
10 T2B
30 Hollow rocks

By |May 29th, 2015|Categories: Uncategorized||0 Comments

5-29-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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

5-28-15

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)10 clean and jerk w/KB1.5/1.0
10 step ups w/Kb
10 burpeesMobilityThe rest of the time Mobility. Hell YA

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

5-27-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingFront Squat4@70
3@80
2@90
1@95+
Go by how you feel if you are feeling it PR
If not do what you can.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
40 DUs
20 front rack lunges (10 on each side )
10 T2 B
95 /65

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

5-26-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingClean and Jerk (find a 2 rep max)You may drop the bar but you have to pick it up right of way.MetconMetcon (Time)21 deadlifts 155/135
run 200
15 squat cleans
run 200
9 S2OH
RUN 200

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

Memorial Day Murph

CrossFit 5150 – CrossFitMetconMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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

5-24-15

CrossFit 5150 – CrossFitWeightlifting10 min EMOM
DL + Hg. Cl + PJMetconMetcon (AMRAP – Rounds and Reps)20 min AMRAP
21-15-9
WBs 20/14
PCL 95/65
100 DUs
21-15-9
Burpees on plate
G2OH w/plate 45/25
100 DUs

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

5-23-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (AMRAP – Rounds and Reps)16 min AMRAP
20 1 armed russian KBs (10 each arm)
20 walking lunges w/Kb
then run 200 m

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