6-1-16

CrossFit 5150 – CrossFitWarm-upSkill Workskill 5 min EMOM WALL BALLS (5 Rounds for reps)Type the details of the metconWeightliftingBack Squat ( 1X1)MetconMetcon (AMRAP – Rounds and Reps)10 MIN AMRAP
7 BJs 30\24
5 HSPU
3 S2OH 155\115

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

5-31-16

CrossFit 5150 – CrossFitWarm-upSkill WorkDUs 5min EMON (5 Rounds for reps)pick a number of Dubs you can do with in the min. And hit that number for all 5 rundsWeightlifting1 CLEAN + 2 JERKS (5×1)1CLEAN +2JERKSTry do 5# more than last you did this. IF you havent done this work at 75% of your […]

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

5-30-16

CrossFit 5150 – CrossFitWarm-upMetconMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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

BBW RISE N GRIND 1

CrossFit 5150 – 5150 Barbell ClubWeightliftingBBW RISE N GRIND 1 (4X1)Power Clean + Hang Clean
Work at 70% of 1RM CJ.
Lower the bar to the Power Position & hinge at the hip, back to the knee – 5 sec eccentric. 1 sec isometric.
Target 10# increase / week if work sets are above 265
1
1
1
1
Then perform […]

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

Partner WOD

CrossFit 5150 – CrossFitWeightliftingMetcon (Weight)Sn. Ext. + Sn.
60/3, 70/2, 75/2, (80/2)3,MetconMetcon (Time)Partner WOD
45 reps of:
Partner DL (b/b- 405, b/g- 335, g/g- 275)
Synchro Burpees
T2B/plank
Wallball Passes 20/14

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

5-28-16

CrossFit 5150 – CrossFitWarm-upWeightliftingTurkish Get Up (5×4)2 on each sideMetcon4x: Metcon (Time)8 OHL W/KB 1.5/1.0
16 PUSH UPS
32 KBs

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

5-27-16

CrossFit 5150 – CrossFitWarm-upMetconFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

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

5-26-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBBW WEEK1 R N G (3X3)Work to 80% of your 1RM Clean for 3×3 in Week 1
3
3
3
Work @80%BBW RISE N GRIND 3-2 (4X3)Box Squat
Work at 80% of 1RM Back Squat. Keep the weight consistent across the work sets.
Touch and Go
Decend at a measure pace and anticipate the box. Touch down and […]

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

5-5-16

CrossFit 5150 – 5150 Barbell ClubWeightliftingBBW RISE N GRIND 3-1 (WEEK 1 3X3 @80)CLEAN Work to 80% of your 1RM Clean for 3×3 in Week 1
3
3
3
Work to 85% of your 1RM Clean for 4×2 in Week 2
2
2
2
2
Work to 90% of your 1RM Clean for 5×1 in Week 3
1
1
1
1
1
Work to a 1RM Clean in Week 4. […]

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

5-25-16

CrossFit 5150 – CrossFitWarm-upWeightliftingOverhead Squat (find a heavy 3 rep )MetconMetcon (AMRAP – Rounds and Reps)13 min AMRAP
6 snatches 135/95
6 BJs 24/20
8 snatches
8 Bjs
10 snatches
10 BJs
and so on till time runs out

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