11/1/2015

CrossFit 5150 – CrossFitWarm-up ()WeightliftingMetcon (Weight)E2MOM
P. C. + jerk + jerkMetconMetcon (Time)C-leans 135/95 – 10 reps
A-b mat sit ups – 31 reps
N- (k)nees to elbow – 10 reps
D-ouble unders – 31 reps
Y-ou’ve got this…now run 600m

C-lusters 135/95 – 10 reps
O-hl w/ medball 30/20 – 31 reps
M-edball push ups – 10 reps each arm
A-ir squats – […]

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

10-31-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (Time)10,9,8,7,6,5,4,3,2,1,
pull ups
wall balls 20/14
KBs 1.5/1.0
Then go back up the latter

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

10-30-15

CrossFit 5150 – CrossFitWarm-upGymnastics10: Pull-upsMetconJenny (AMRAP – Rounds and Reps)20-Minute AMRAP of:
20 Overhead Squats, 45#
20 Back Squats, 45#
400m RunIn honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, AfghanistanTo learn more about Jenny click here

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

10-29-15

CrossFit 5150 – CrossFitWarm-upGymnastics9: Pull-upsWeightliftingSnatch Grip Deadliftwork up to your heaviest 3 rep maxWeightliftingsnatch complex (1×1)snatch pull+ hang snatch + OHS

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

10-28-15

CrossFit 5150 – CrossFitWarm-upGymnastics8: Pull-upsWeightliftingDeadlift (5×2)MetconMetcon (Time)21-15-9
deadlifts 245/185
pistols
HSPU

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

10-27-15

CrossFit 5150 – CrossFitWarm-upGymnastics8: Pull-upsWeightliftingBack Squat (1×1)MetconMetcon (Time)‘Double Grace’
60 Clean and jerks 135/95lbsRich Froning 5:05 to finish out the 2014 Games.

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

10-26-15

CrossFit 5150 – CrossFitWarm-upGymnastics7: Pull-upsMetconMetcon (AMRAP – Rounds and Reps)8 Min AMRAP
40 DUs
10 push ups
20 jump lungedMobilityThe rest of the class is mobility

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

10/25/2015

CrossFit 5150 – CrossFitWarm-up ()Endurance3: Metcon (Time)100 meter sprintsWeightliftingMetcon (Weight)EMOM – 8 min
p.cl. + fr. sqMetconMetcon (Time)Partner wod:
50 cal row/ goblet squat hold 2/1.5
40 s2oh/ oh hold 155/95
30 b.o.b./plank on elbows
20 clusters/ front rack hold

*1 partner will be working and the other partner doing the alternate movement simultaneously or reps will NOT count,

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

10-24-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)run 800
30 Vup
30 abmat situp
30 leg lifts
Row l000
20 v ups
20 abmat situps
20 leg lifts
run 400
15 Vups
15 abmat sit ups
15 leglifts
row 500
10 Vups
10 abmat sit u ps
10 leg lifts

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

10-23-15

CrossFit 5150 – CrossFitWarm-upGymnastics10: Pull-upsMetconWittman (Time)Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click here

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