6-1-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsWeightliftingPower Clean – Front Squat – Jerk Complex (1 power clean 2 front squats 2 jerks )Go up in weight each time you will lhav 20 mins to find maxMetcon3x: Metcon (Time)5 squat cleans 135/95
10 push ups
15 […]

By |May 31st, 2017|Categories: WOD||0 Comments

5-31-17

CrossFit 5150 – CrossFit”These days, I’m not working out to lose weight. I’m not even working out to maintain my weight. I do it because I love how it feels. I love the energy. The endorphins. The rush. I do it because I learned how to trade in the fake rush of donuts and junk […]

By |May 30th, 2017|Categories: WOD||0 Comments

5-30-17

CrossFit 5150 – CrossFit”Fitness needs to be perceived as fun and games or we subconsciously avoid it.” -Alan Thicke-Warm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingBBW RISE N GRIND 1-3SUMO DEADLIFT
Find 3 RMMetcon3x: Metcon (Time)run 200
10 bar over burpees
5 hang snatches 135\95

By |May 29th, 2017|Categories: WOD||0 Comments

5-29-17

CrossFit 5150 – CrossFit”A trophy carries dust. Memories last forever.” -Mary Lou Retton-Warm-up3x: Warm-up (No Measure)run a 200
5 pull ups
10 push ups
15 squatsMetconMurph (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 […]

By |May 28th, 2017|Categories: WOD||0 Comments

5-27-17

CrossFit 5150 – CrossFitWarm-up3x : Warm-up (No Measure)Run 200/row 250
20 toe touches
10 push ups
10 hanging leg raisesMetconMetcon (AMRAP – Reps)row 1000 m
max wall balls 20/14
run 600
max wall balls
row 750
max WB
run 400
max WB

By |May 26th, 2017|Categories: WOD||0 Comments

5-26-17

CrossFit 5150 – CrossFitWarm-up3x: Warm-up (No Measure)10 squat cleans w/bar
5 pull ups
run 100 mMetconBadger (Time)Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click here

By |May 25th, 2017|Categories: WOD||0 Comments

5-25-17

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×10 @ 70 )unbroken if possibleMetconMetcon (Time)21-15-9
box jumps 24/20
deadlifts 225/155
50 DUs

By |May 24th, 2017|Categories: WOD||0 Comments

5-24-17

CrossFit 5150 – CrossFitWarm-up3x: warm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingBack Squat (3×10 @65)want each set of 10 unbroken and move fast.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
4 power snatches 135/95
10 T2B3x […]

By |May 23rd, 2017|Categories: WOD||0 Comments

5-23-17

CrossFit 5150 – CrossFitWarm-up4x: Warm-up (No Measure)10 Beat swings on bar
15 lunges
20 toe touches
100 jogWeightliftingBBW WEEK1 R N G Work to 80% of your 1RM Clean for 3×3 in Week 1
3
3
3
Work @80%Metcon4x: Metcon (Time)50 DUs
15 hang power cleans 155/115

By |May 22nd, 2017|Categories: WOD||0 Comments

5-22-17

CrossFit 5150 – CrossFitWarm-up3x : Warm-up (No Measure)10 scap pull ups
360 scap pull ups 5 forward 5 backwards
15 lunges
10 beat swings on bar
15 squatsWeightliftingz press (3×10 )Sitting on floor with legs in front of you DB in each hand strict press for seated positionGo up in weight each setMetconMetcon (Time)1000 m Row
100 Thrusters 95/65Metcon (No […]

By |May 21st, 2017|Categories: WOD||0 Comments