2-1-16

CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand Walk5 minsWeightliftingDeadlift (3×3 @ 85 you have to link them together )Metcon3: Metcon (Time)5 Thrusters 155/ 125
run 200
20 Deads

By |January 31st, 2016|Categories: WOD||0 Comments

January 31, 2015

CrossFit 5150 – CrossFit ()Shankle Complex (12 E2MOM )1 Deadlift
3 hang clean pulls
1 hang clean
2 jerksThe E2MOM is to build up to your 100%. Then you will get two attempts for your new max.MetconMetcon (Time)For Time:
10-9-8-7-6-5 Deadlifts (185/125)
10-9-8-7-6-5 T2B (Rx+6-5-4-3-2-1 MUs)
20-18-16-14-12-10 Box Jumps

By |January 30th, 2016|Categories: WOD||0 Comments

1/30/2016

CrossFit 5150 – CrossFitMetcon (Time)Partner wod – team of 2

200 air squats
160 HR push ups
140 lunges
120 wall balls 20/14
100 burpees on plate
80 ground to overhead w/ plate 45/25
60 pull ups
2,000 meter row

By |January 29th, 2016|Categories: WOD||0 Comments

1-29-16

CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand Walk5 mins work on handstandsMetconAnnie (Time)50-40-30-20-10
Double-unders
Sit-ups15 min time cap

By |January 28th, 2016|Categories: WOD||0 Comments

1-28-16

CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand WalkWeightliftingClean Extension (work up to a heavy )Cleanjust focus on tech getting full extension and not bending your arms

By |January 27th, 2016|Categories: WOD||0 Comments

1-27-16

CrossFit 5150 – CrossFitWarm-upGymnasticsHandstand Walk5 MINS to work on HSWeightliftingBack Squat5@75
4@80
3@85
2×2@90MetconMetcon (AMRAP – Rounds and Reps)8 mins AMRAP
8 burpee BJs 24/20
8 KBs 1.5/1.0

By |January 26th, 2016|Categories: WOD||0 Comments

1-26-16

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EOMON FOR 12 MINS
H.HNG.SN + SN

Start wherever you want and go up in weight every lift.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
5 power snatches 115/75
5 wall balls 20/14
10 PS
10 WALL BALLS
15 PS
15 Wall Balls
20 PS
20 wall ball

just keep going up by 5s until time is up

By |January 25th, 2016|Categories: WOD||0 Comments

1-25-16

CrossFit 5150 – CrossFitWarm-upGymnastics5 mins to work on handstand holds walkingMetconCrossFit Games Open 15.4 (AMRAP – Reps)8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each […]

By |January 24th, 2016|Categories: WOD||0 Comments

January 24, 2016

CrossFit 5150 – CrossFitWeightliftingSn. Ext. + Sn.16 min.
E2MOM
Sn. Ext. + Sn.

*Start at 50%MetconMetcon (AMRAP – Reps)Partner WOD
Partners will alternate designated reps for each AMRAP. Your score will be total reps of all 4 AMRAPs.

5 min. AMRAP
5 G2OH 135/95
rest 2 min.

5 min. AMRAP
15 WBs
rest 2 min.

5 min. AMRAP
15 Sumo Dl. 135/95
rest 2 min.

5 min. AMRAP
5 T2B

By |January 23rd, 2016|Categories: WOD||0 Comments

1-23-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×3 @85)MetconMetcon (Time)1,2,3,4,5,6,7,8,9,10
push ups
ring dips
burpees

By |January 22nd, 2016|Categories: WOD||0 Comments