9-1-15

CrossFit 5150 – CrossFitWarm-upGymnastics5: Pull-upsWeightliftingHeaving Snatch Balance (3×3@70)Metcon3: Metcon (Time)3 round s
15 frontsquats 135/95
15 bobThere will be a 7 min time capMetcon (AMRAP – Reps)50 AB mat sit ups
50 leg lifts
45 sec hollow holds
as many T2B as you can with remainder of time

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

8-31-15

CrossFit 5150 – CrossFitWarm-upGymnastics5: Pull-upsWeightliftingHigh-Hang Snatch (3×3 @ 70)MetconMetcon (AMRAP – Rounds and Reps)5 Amrap
10 altering weighted pistols
5 C2BMetcon (AMRAP – Rounds and Reps)7 min Amrap
5 deficit HSPU 6/3
10 box jumps 24/20

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

8/30/2015

CrossFit 5150 – CrossFit (No Measure)Warm upWeightliftingOverhead lungeMetcon (Time)For Time:

12 Rounds
5 t2b
10 Bulgarian split squats 1.0/12kg
then
12 Rounds
5 p.cl. 135/95
10 air squats
then
12 Rounds
5 dl 185/125
10 push ups

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

8-29-15

CrossFit 5150 – CrossFitWarm-upWeightliftingsingle leg deadlift (3×5 )use KB or dumb bellsMetconMetcon (Time)Row 500
25 box jumps
100 DUs
25 KBs 2/1.5
400 run
25 slam balls 50/30

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

8-28-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconBell (Time)3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click hereGymnastics7: Pull-ups

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

8-27-15

CrossFit 5150 – CrossFitWarm-upGymnastics7: Pull-upsMobilityShoulders and lats
hipsWeightliftingOverhead Squat (1×1)

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

8-26-15

CrossFit 5150 – CrossFitWarm-upGymnastics6: Pull-upsMetconMetcon (No Measure)EMOM 12 MINS
odd 5 burpees 5 thrusters 135/95
even 10 HSPUMetconMetcon (AMRAP – Rounds and Reps)8mins AMRAP
5 P.snatch 95/65
10 clapping push ups
15 squats

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

8/25/15

CrossFit 5150 – CrossFitWarm-upGymnastics5: Pull-upsWeightliftingBent Over Row (3×5)MetconMetcon (AMRAP – Rounds and Reps)12 min AMRAP
10 chin ups
10 BJs 24/20
10 WB 20/14

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

8/24/15

CrossFit 5150 – CrossFitWarm-upGymnastics5: Pull-upsWeightliftingBack Squat (3×3 @ 85)MetconMetcon (Time)21-15-9
KB snatches 1.5/1.0
K2E
HR push ups
run 200 after each round

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

8/23/2015

CrossFit 5150 – CrossFit (No Measure)10 EMOM
Even 1-2 TGU (left arm)
Odd 1-2 TGU (right arm) : Metcon (Time)Partner WOD
2 rounds

50 cal. row
run 200m
50 hspu
run 200m
50 fr. rack lunges 95/65
run 200m
50 lateral b.o.b.
run 200m
50 pull ups

*partners alternate movements
*partners will run 200m together

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