12-01-15

CrossFit 5150 – CrossFitWarm-upGymnastics10: Pull-upsWeightliftingDeadlift (1 rm)MetconMetcon (Time)20 15 10 5
Wall balls 20/14
KBs 1.5/1.0
push up

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

11-30+15

CrossFit 5150 – CrossFitWarm-upGymnastics9: Pull-upsWeightliftingFront Squat (find a 1 RM )Metcon3x: Metcon (Time)10 front rack lunges 135/95
10 S2OH
15 BJO

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

11/29/2015

CrossFit 5150 – CrossFit ()Gymnastics10min. EMOM
even 8-12 pistols
odd 5-10 HSPU/ pull upsMetconMetcon (Time)7 RFT:
7 T2B
7 WB
7 OHS 95/65
rest 3 min

5 RFT:
5 P. Cl. 105/75
5 Thrusters
5 B.F.B.
rest 2 min.

3RFT:
3 Curtis P. 115/85
3 BMU
3 HSPU

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

11-28-15

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EOMOM FOR 10Mins
2 Squat ClGuys start at 135 try to go up 20 # every time so you will end up with 225.
Females start at 95 and go up 10 # everytime so you end up at 135

or start at weight you can do and try to go up every […]

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

11-26-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)?x200 m sled pulls 2plates/1plate
100 KBs 2/1.5
100 BJs 24/30after each section you
flap like a bird and say
gobble gobble DEES NUTSMetcon (Time)5000 m row
100 G2OH 95/65
100 vups
100 push upsMetcon (Time)?x800 m run
100 wall balls 20/14
100 OHL w/plate 45/25
100 air squats
100 clusters w/KB 1.5-1.0

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

11-25-15

CrossFit 5150 – CrossFitWarm-upGymnastics10: Pull-upsWeightliftingHang Power Clean (2×5)MetconMetcon (AMRAP – Rounds and Reps)4 min amrap
5 UB hang power cleans 135/95
7 chin ups
9 UB KBs 2/1.5
rest 3 minsIf you break on anything UB it is 5 burpees on the spot.Metcon (AMRAP – Rounds and Reps)4min AMRAP
7 hang power snatches 115/75
9 HSPU
11 UB KBS
REST 3 minsIf […]

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

11-24-15

CrossFit 5150 – CrossFitWarm-upGymnastics10: Pull-upsWeightliftingDeadlift (3×3)MetconMetcon (AMRAP – Reps)3 DL 225/155
3 burpee pullups
5 DL
5 burpee pullups
7 DL
7 bupee pullups
9 DL
9 burpee pullups
11 DL
11 burpee pullups
and so on till 12 mins
runs out

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

11-23-15

CrossFit 5150 – CrossFitWarm-upGymnastics9: Pull-upsWeightliftingBack Squat (3×3)pause squats 3x3x0
3 sec down
3 in the hole
explode up
go up in weight each timeMetconMetcon (Time)5 clusters 135/95
10 T2B
10 clusters
10 T2B
15 clusters
10 T2B
20 clusters
10 T2B

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

11-20-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)5 min amrap
8 TNG clean and jerk 135/95
8 BOB
10 C2B
rest 2 minsMetcon (AMRAP – Rounds and Reps)5 Min AMRAP
10 push ups
10 OHS
10 Vups
rest 2 minsMetcon (AMRAP – Rounds and Reps)5 Min Amrap
row 10 cals
20 wall balls 20/14
rest 2 mins
2xMetcon (AMRAP – Rounds and Reps)5 min amrap
8 TNG […]

By |November 20th, 2015|Categories: WOD||0 Comments

11-20-15

CrossFit 5150 – CrossFitWarm-upGymnastics11: Pull-upsMetconMarguerita (Time)50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

By |November 19th, 2015|Categories: WOD||0 Comments