8/01/15

CrossFit 5150 – CrossFitWarm-upMobilityMetcon4x: Metcon (Time)200 m run w/ 45/25 plate
15 G2OH w/plate
row 300
15 vups
100 DUs/300 SUs
15 OHL w/plate

By |July 31st, 2015|Categories: WOD||0 Comments

7-31-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

7-30-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingBack Squat (3×5)MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
5 strict HSPU
15 wall balls
25 KBs 1.5/1.0

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

7-29-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingShoulder Press (3×3)MetconMetcon (AMRAP – Rounds and Reps)7 min AMRAP
1 thruster95/65
1 burpee
2
2
3
3
and so on till you run out of time

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

7-28-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingSquat Clean Thruster (1RM )Metcon6x: Metcon (Time)10 C2B
5 Squat snatch 135/95

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

7-27-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingOverhead Squat (3×3 @75)Metcon3x: Metcon (Time)5 OHS 135/95
10 push press
15 Back squats

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

7-16-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingThruster (1×1)Metcon6x: Metcon (Time)10 CTB
5 squatch snatch 135\95

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

7-25-15

CrossFit 5150 – CrossFitWarm-upMobilityMetcon4 x: Metcon (Time)400 m run
5 wall walks
10 KB clusters 1.5/1.0
20 KB Swings

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

7-24-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingBack Squat (1 RM)you will have about 15 min to find 1RMMetcon3x: Metcon (Time)6 front rack lunges 135/95
12 BJ 24/20
24 Air squats

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

7-23-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingHang Power Snatch (5×2)MetconMetcon (AMRAP – Rounds and Reps)12 min AMRAP
3 HPS 115/85
3 pullups
6 HPS
6 pull ups
9 HPS
9 pullups
on so on till 12 min is up

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