9-30-16

CrossFit 5150 – CrossFitWarm-upMetconDanny (AMRAP – Rounds and Reps)20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here

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

9-29-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3@50 3@65 2@70 2@80 1@90 1@95+)MetconMetcon (AMRAP – Rounds and Reps)20 Min AMRAP
5 butterfly pull ups
10 hand release push ups
15 Therapy squats

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

9-28-16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4×3 @85)MetconMetcon (AMRAP – Rounds and Reps)Modified Hortman
20 min amrap
run 800
8 on each side OH KB squats 1.5/1.0
8 MUs

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

9-27-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (5@50 4@60 3@70 @80 1@90)MetconMetcon (Time)42-30-18
wall balls 20/14
single arm KB SDHP 1,5/1,0
single leg box jumps 20″ alternating legs

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

9-26-16

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (AMRAP – Reps)EOMOM FOR 10 MIN
KB presses 9 on each side
1.5/1.0MetconMetcon (Time)42-30-18
single arm KB push press 35/26
KB renegade rows
later burpees over the KB

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For Time:
1 Round
800m run
80Dubz
21 Hg. P. Cl. (155/105)

2 Rounds
400m run
40 Dubz
15 Hg. P. Cl. (135/95)

3 Rounds
200m run
20 Dubz
9 Hg. P. Cl. (115/75)

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

9-24-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)15 AMRAP
4×50 m shuttle runs
50 Single unders
15 T2BSkill WorkMetcon (No Measure)HS same hand shoulder touches 3×6
If you cant do free standing do them off the wall.Metcon (No Measure)HS walk 3-5 feet to wall and do a 20 sec hold 3 set or just 20 sec holds […]

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

9-23-16

CrossFit 5150 – CrossFitWarm-upMetconMary (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-upsMobilityMetcon (No Measure)we will do mobility for rest of time

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

9-22-16

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Snatch (3×1 @90)Power Snatch (3×2@80)MetconMetcon (Time)8min Amrap
4 unbroken G2OH 135/95
6 BOB
20 DUs

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

9-21-16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4×5 @80)Metcon3x: Metcon (Time)7 wall facing kipping HSPU
10 bent over rows w/KB
15 wallballs 20/14

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