7/1/15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingHang Power Snatch (3×3)MetconMetcon (Time)3,6,9,12,15
burpees on to plate
Thrusters 115/75
complete 30 DUs after each round

By |June 30th, 2015|Categories: WOD||0 Comments

6/30/15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingClean and Jerk (5×2)MetconMetcon (AMRAP – Rounds and Reps)8 min AMRAP
8 HSPU
4 TALL BJS 30+2plates/30

By |June 29th, 2015|Categories: WOD||0 Comments

6/29/15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingBack Squat (3×3 )you will be doing 3sec dowm and 3 in the holeMetconMetcon (Time)run 200
20 back squat 135/95
run 400
15back squats
run 200
20 back squats
run 400
15 back squats

By |June 28th, 2015|Categories: WOD||0 Comments

6/28/15

CrossFit 5150 – CrossFitWarm-upWeightliftingburgner total (Total Weight)1rep max snatch
1RM CL&J
1RM FR. SQYOU do it in this order and after warm up you have 3 attempts per liftMetconMetcon (Time)20,18,16,14,12,10,8,6,4,2,
CAL on rower
cl&J 95/65
T2B
HSPUThis is a partner wod

By |June 27th, 2015|Categories: WOD||0 Comments

6/27/15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingSquat Clean Thruster (3×3)MetconMetcon (Time)10 Squat clean thrusters 155/115
run 400
8 SCT
run 400
6 SCT
RUN 400
4 SCT
run400

By |June 26th, 2015|Categories: WOD||0 Comments

6-26-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMorrison (Time)50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

By |June 25th, 2015|Categories: WOD||0 Comments

6-25-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)10 MIN amrap
10 ub thrusters 95/65
10 bob
10 UB DUsMobilityMobility for rest of time

By |June 24th, 2015|Categories: WOD||0 Comments

6/24/15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingPush Press (3×3)MetconMetcon (Time)15-12-9-6-3-
push press 135/95
C2Bpullups
push ups

By |June 23rd, 2015|Categories: WOD||0 Comments

6-23-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingSnatch (1×1)MetconMetcon (4 Rounds for reps)2 mins max DUs
rest 1min
2 min max HSPU
rest 1 min
2min max Air squats
rest 1 min
2 min max burpees

By |June 22nd, 2015|Categories: WOD||0 Comments

6-22-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingBack Squat (5×3@75 )MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP

20 KB snatches 1.5/1.0
15 T2B
15 jump lunges
20 swingsRXX 2.0/1.5

By |June 21st, 2015|Categories: WOD||0 Comments