12-1-16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (1×1)MetconMetcon (Distance)row for 20 min Goal is 5000 m

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

11-30-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)AMRAP IN 5 MINS
15 t2b
10 pw. CL 135/95
5 push Jurk
transition 3 minsMetcon (AMRAP – Rounds and Reps)AMRAP IN 7 MINS
3 strict HSPU
3 sq CL 205/145
6 SHSPU
3 sqCL
9 SHSPU
3SQCL
12 SHSPU
6 SQ CL
15 SHSPU
6 SQ CL
18 SHSPU
6 SQ CL
transition 2 minsADD 3 SHSPU every round and 3 SQ […]

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

11-29-16

CrossFit 5150 – CrossFitWarm-upWarm-upWeightliftingPush Press (3@35 3@50 3@65 3@75 3@80 3+@85)EOMOM 12Push Press (20@45 15@60 10 @70)EOMOM 6 MINS use the % of your 85 % of the dayMetconMetcon (AMRAP – Reps)EMOM FOR 20 MINS
1A DUs
1b snatch 75/55
1c pull ups
1d restDo not drop Bar bell if you drop BB 10 Burpees on spot

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

11-28-16

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (4X5 @ 80)MetconMetcon (AMRAP – Reps)EMOM IN 15 MINS
1 hang squat clean 225/155
2 burpee BJ overs 24-20
3 restRX+ on the BBJO do not touch the box jump over the whole boxMetcon (AMRAP – Reps)Amrap in 5 mins
MU/ BarMUs
or C2B or pull ups

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingFront Squat/Weighted Pull upsE3MOM for 15 min.

3 Fr. Sq.
5 Weighted Pus

60/3, 70/3, 80/3, 85/3, 90/3MetconMetcon (AMRAP – Rounds and Reps)Let’s work off that turkey!

4 rounds

3 min. AMRAP
5 Push ups
10 Wbs
30 Dubz
rest 1 min.

*Repeat 4 times and
pick up where you left off

*3 min. rest before next metcon. Grab a partner.MetconMetcon (AMRAP – […]

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

11-26-16

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EOMOM 10
pw,CL + hng CL + CL + JERK2@35 1
@50 1@65 1@75 1@80Metcon (Weight)E0M0M 10
2 CL &JERKS
GO UP IN WEIGHT EACH TIME AND DROP EACH ONEMetcon (No Measure)10 SCAP PULL UPS
SCAP360 EACH WAY 2X3
BAR SWINGS 3X10
RING SWINGS 2X5
RING SWINGS W/PULL 2X5

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

11-24-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)1) partner sled pull 200 m
row 3000 m farmer carrie 200
2)AB 250 cals/ KBs 300 rotating jump squats
3) Turkey carry 200/WB300 burpee over partner 150
4)GHD150/BJ150/partnercarry100m
5) T2B125/OHL125/HSW100FT
6) run 600/pullups200/situps200/vups200sled pull you will have a 45 plate and one of your teammates. framer carrie 1.5/1.0 Kbs 1.5/1.0 Turkey carry with a 10 # […]

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

11-23-16

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (5@35 5@50 5@65 5@75 5+@80)MetconMetcon (AMRAP – Rounds and Reps)AMRAP IN 10 MINS
5 thursters 95/65
5 C2B
10 thrusters
10 C2b
15 Thrusters
15 C2B
20 Thrusters
20 C2BKeep adding 5 reps till you ten min run outGymnasticsMetcon (No Measure)3×5 ring/bar swings
3×3 ring /bar swing/pulls

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

11-22-16

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)EOMOM 10
STRICT ring push ups tempo 3.1.1.
5-10Metcon (5 Rounds for time)5 rounds
row 750 M
rest 2 min between roundsMetcon (No Measure)3×3 strict T2B with a 5 sec. decent if you cannot do T2B hold L-sit for as long as possibleMetcon (No Measure)3×10 L-sit raises
put hands by Thighs/knees and lift feet […]

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

11-21-16

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×1 @ 95)MetconMetcon (Time)`17 min time cap
12-9-6
MUs
Deadlifts275/185everytime you break on MUs do 3 penalty DL. This workout is from CF.com 9/12/15
team series event 3

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