4-22-16

CrossFit 5150 – CrossFitWarm-upMetconBeast 12 (Time)For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball […]

By |April 21st, 2016|Categories: WOD||0 Comments

4-21-16

CrossFit 5150 – CrossFitWarm-upSkill WorkHSPU EMOM (5 Rounds for reps)sill HSPU 5 MIN EMON
pick a number and try to get
all rounds the same numberWeightliftingShoulder Press (3 rep max)

By |April 20th, 2016|Categories: WOD||0 Comments

4-20-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×5 @ 80)MetconMetcon (AMRAP – Rounds and Reps)15 mins AMRPA
row 500 m
10 pull ups
10 T2B
10 burpee box jump overs

By |April 19th, 2016|Categories: WOD||0 Comments

4-19-15

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 upMetconMetcon (Time)21,18.15.12.9.6.2.
front rack lunges 135/95
CLUSTERS
DUsIf there is time when done do the skill section.Skill Work30,25,20,15,10,5,
hollow rocks
sit ups
vups
leg lifts

By |April 18th, 2016|Categories: WOD||0 Comments

4-18-16

CrossFit 5150 – CrossFitWarm-upEMOMskill 5 min EMOM chin us (5 Rounds for reps)You pick how many chin ups for the min. This is to be done with supine hand grip (palms/wrists facing you.)Weightlifting2 front sq + 1 jerk (5x2x1)5 rounds @ 80 of your 1 rep C&JMetcon3 x: Metcon (Time)5 front squats 155\115
10 […]

By |April 17th, 2016|Categories: WOD||0 Comments

Santuary Sunday

AnnouncementsHappy Birthday Tom! Get you some burpees!!CrossFit 5150 – CrossFitWeightliftingE2MOM 12 min.
Cl. Ext. + Cl. + J
50/2, 60/2, 70/2, 80/1, 85/1, 85/1Cl. Ext. + Cl. + JMetconMetcon (Time)For Time:

800m run
15 cleans 135/95
35 KB swings 1.5/1
800m run
10 cleans
25 KB swings
800m run
5 cleans
15 KB swings

By |April 16th, 2016|Categories: WOD||0 Comments

4-16-16

CrossFit 5150 – CrossFitWarm-up4x: Metcon (Time)16 Push-ups
16 Over Head Lunge 45/25
16 V-Ups
16 Burpees
200M Run

By |April 15th, 2016|Categories: WOD||0 Comments

4-15-16

AnnouncementsHappy Birthday Allison!!!CrossFit 5150 – CrossFitWarm-upMetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups15 min time cap

By |April 14th, 2016|Categories: WOD||0 Comments

4-14-16

AnnouncementsCome out this weekend and show your support for your fellow 5150 athletes who are competing this Saturday. Especially for those competing for the very first time! Details on the whiteboard in the box and in the front lobby.CrossFit 5150 – CrossFitWarm-upMetconYour choice of skills or lifts. Pick one and we will […]

By |April 13th, 2016|Categories: WOD||0 Comments

4-13-16

AnnouncementsCome out this weekend and show your support for your fellow 5150 athletes who are competing this Saturday. Especially for those competing for the very first time! Details on the whiteboard in the box and in the front lobby.CrossFit 5150 – CrossFitWarm-upMetcon4 x: Metcon (Time)buy in 100 DUs /300 SUs
run 400 m
25 […]

By |April 12th, 2016|Categories: WOD||0 Comments