4-1-16

CrossFit 5150, CrossFit 5150 – CrossFitWarm-upMetcon10k Row (Time)Max Effort 10k Row

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

3-31-16

CrossFit 5150 – CrossFitWarm-upBBW 1 (No Measure)2 sets 10 yards each
knee pulls
quad pulls
lateral lunges
toe pulls
scissor kicks
scorpionWeightliftingBBW rest when your dead snatch grip dead lift to power position+ hang snatch
work to 65%of 1RM snatch for 6 singals
target in crease10#/week if work sets are above 220
target in crease5#/week if work sets are below 220BBW rest when […]

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

3-30-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)5 mins to complete
20 dead lifts 155/115
20 pull ups
20 power snatches
rest 2 minsif you finish before the 5 mins you have a longer restMetcon (AMRAP – Rounds and Reps)5 min AMRAP
20 G2OH w/KB 1.5/1.0
20 v ups
20 KBs
rest 2 minsMetcon (AMRAP – Rounds and Reps)7 min AMRAP
20 BURPEE box jumps over
20 DUs
20 […]

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

3-29-16

CrossFit 5150, CrossFit 5150 – CrossFitWarm-upSkill Workburpees 5 min EMOM (5 Rounds for reps)PICK number of burpees you are going to finish in the minWeightliftingClean and Jerk (3@75 3@80 2@85 1@90 1@90+)MetconMetcon (AMRAP – Rounds and Reps)7min AMRAP
5 power cleans 135/95
10 T2BRx+ 155 /115

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

3-28-16

CrossFit 5150 – CrossFitWarm-upSkill Workskill 5 min EMOM WALL BALLS (5 Rounds for reps)Type the details of the metconWeightliftingBench Press (1×1)MetconMetcon (AMRAP – Rounds and Reps)10-minute time cap …

– 25 wall ball
– 25 air squat
– 25 no-rock hand-release push-ups
– 25 double unders OR 50 single unders
– 25 American kb […]

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

Sunday, April 27, 2016

CrossFit 5150 – CrossFitHappy Easter!!!MetconMetcon (Time)For time:

27 reps of…
The eggs and peeps will determine the movements. Be ready for some Easter fun!Drinks & FunFeel free to bring a bottle of champagne or a snack to share after the WOD.

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

3-26-16

CrossFit 5150 – CrossFitDrinks & FunDrinks & FunWarm-upWeightliftingHang Power Snatch (5@70 4@75 3@80 2@85 1@90)Metcon3x: Metcon (Time)RUN 200
25 kbS 1.5/1.0
25 pull ups
25 sit ups

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

3-25-16

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 14.5 and 16.5 (Time)For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing BurpeesCrossFit Games Open 16.5 Scaled (Time)For Time:
21 Thruster, 65# /45#
21 […]

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

3-24-16

CrossFit 5150 – CrossFitWarm-upSkill Workskill 5 min EMOM (5 Rounds for reps)pick number of pull ups in the mins
and try to hit that nmber all 5 rounds
and try the unbrokenWeightliftingFront Squat (4@75 3@80 2@85 1@90 )Front Squat (max reps @80)

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

3-23-16

CrossFit 5150 – CrossFitWarm-upSkill WorkDUs 5 min EMOM (5 Rounds for reps)PICK your number and try to hit
That number for all 5 rounds.
if you hit all 5 rounds unbroken next time number goes upMetcon3 : Metcon (Time)run 600/row 750
10 OHS 95/65
15 push ups
20 Vups

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