10-1-15

CrossFit 5150 – CrossFitWarm-upGymnastics8: Pull-upsWeightliftingDeadlift (find a 3 rep max)MetconMetcon (3 Rounds for reps)AMRAP 3 minutes x3
5 Burpee box jump-overs 24/20″
5 strict ring dips
Rest 90 seconds between AMRAPs

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

9-30-15

CrossFit 5150 – CrossFitWarm-upGymnastics7: Pull-upsWeightliftingHang Power Snatch (3×3)MetconMetcon (Time)4 Rounds
21 HSPU
15 OH lunge steps with 155/105lbs
9 Hang power cleans with 155/105lbs

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

9-29-15

CrossFit 5150 – CrossFitWarm-upGymnastics6: Pull-upsWeightliftingHang Power Clean (3×5)MetconMetcon (Time)TInterval Work
3 Rounds
20 Row cals
15 Toes to bar
Rest 2 minutes
3 Rounds
15 Row cals
10 Toes to bar
Rest 2 minutes
3 Rounds
10 Row cals
5 Toes to bar

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

9-28-15

CrossFit 5150 – CrossFitWarm-upGymnastics6: Pull-upsWeightliftingBack Squat (3×3 @85%)MetconMetcon (AMRAP – Reps)5 min AMRAP
30 ALTERNATING PISTOLS
30 BJS 30/24
remainding of time max squat cleans 185/1254: Metcon (Time)10 C2B pull ups
400 m run

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

9/27/20-15

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)16 min E2MOM

p. cl. + fr.sq + jerk + jerk

Start at 70% of C&J
*add money to the barMetcon6 rds: Metcon (AMRAP – Reps)2 min to complete:
50 dubz
max reps of pull ups or push ups.
2 min rest

Alternate push ups and pull ups each round.

score is total reps of pull ups and push […]

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

9-26-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (Time)Run 800
5 back squats 155/115
20 KBs 1.5/1.0
run 600
10 BS
15KBs
run 400
15 BS
10 KBs
run 200
20 BS
5 KBs

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

9-25-15

CrossFit 5150 – CrossFitWarm-upGymnastics9: Pull-upsMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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

9-24-15

CrossFit 5150 – CrossFitWarm-upGymnastics8: Pull-upsWeightliftingShoulder Press (3×3)MetconMetcon (Time)15-12-9
Toes to bar
Thrusters 135/95lbs
3″/2″ Deficit kipping HSPU

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

9-23-15

CrossFit 5150 – CrossFitWarm-upGymnastics7: Pull-upsWeightliftingSnatchSnatch 6×3 @70% – Drop and reset each rep
Full squat snatch, of course. All sets at 70%.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 18 Minutes
100m KB Farmers carry 53/35lbs each
15 OHS 135/95lbs
15 Bar facing burpees

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

9-22-15

CrossFit 5150 – CrossFitWarm-upGymnastics6: Pull-upsWeightliftingClean and Jerk (1×1)

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