1-1-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)buy in 2015 lbs DL

216 OHL 25/45 + BBC 4x200m 135/95

AB116 cal + 116 burpees on plate

Row 2016 + 216 KB G2OH 53/35

400 m run +216 situps + 216 squats

cash out 2016 LBS DLafter buy in everyone starts on OHL
and bbc after that there will be 2 teams […]

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

12-31-115

CrossFit 5150 – CrossFitWarm-upGymnastics14: Pull-upsWeightliftingClean (3×3 @85%)MetconCrossFit Games Open 11.2 (AMRAP – Rounds and Reps)15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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

12-30-15

CrossFit 5150 – CrossFitWarm-upGymnastics13: Pull-upsWeightliftingPower Snatch (3×3 @80%)MetconMetcon (AMRAP – Rounds and Reps)12 min AMRAP
5 P.S 95/65
7 bob
9 jump lunges

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

12*28*15

CrossFit 5150 – CrossFitWarm-upGymnastics12: Pull-upsWeightliftingFront Squat6@70
5@80
4@85
3@90Metcon3: Metcon (Time)12 C2B
12 front rack lunges 115\85
12 T2B

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

12/27/2015

CrossFit 5150 – CrossFit ()Warm-upMetconMetcon (Time)12 Days of Crossfit

1 Cl. 135/95
2 S2Oh
3 t2b
4 hspu
5 jump squat over bar
6 DL
7 pistols
8 pull ups
9 wall balls 20/14
10 push ups
11 v-ups
12 thrusters

This works just like the song…1 Cl, 2 S2Oh & 1 Cl., 3 t2b, 2 S2Oh, & 1 Cl., so on…

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

12-24-15

CrossFit 5150 – CrossFitWarm-upGymnastics13: Pull-upsWeightliftingHang Power Snatchwork on from then try to go heavy

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

12-23-15

CrossFit 5150 – CrossFitWarm-upGymnastics12: Pull-upsWeightliftingHang Clean (3×5)MetconMetcon (Time)21-5-9
H.P.C
pullups
BJ 24/20

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

12-22-15

CrossFit 5150 – CrossFitWarm-upGymnastics12: Pull-upsWeightliftingBack Squat (3×3)MetconMetcon (Time)row 500 m
15 back squat 135/95
10 burpees
row 750
20 back squats
10 burpees
row 1000
25 back squats
10 burpees

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

12-21-15

CrossFit 5150 – CrossFitWarm-upGymnastics11: Pull-upsWeightliftingHang Snatch (3×3)Metcon3: Metcon (Time)6 hang P snatch
12 wall balls 20/14
18  unbroken DUsif you break 7 burpees on
the spot
start where you left off

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

12/20/2015

CrossFit 5150 – CrossFit ()WeightliftingMetcon (AMRAP – Reps)Tabata
Dl 95/65
Hg. P. Cl
S2Oh
Fr. Sq.

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