8-1-17

CrossFit 5150 – CrossFitWarm-upWarm-upwarm up (No Measure)run 200 or row 250
10 walking lunges
5 push ups
10 bupreesWeightliftingDeadlift (3×5 @ 75 with 4″ deficit )MetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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

7-31-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsMetcon3x: Metcon (Time)20 WB 20/14
20 KBs 2.0/1.25
10 S2OH 115/85
30 DUsto do this RX every thing has to be UNBROKEN

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/2, 75/2, 80/2, 85/1, (90/1)4*)20 min. to build to a heavy single.MetconMetcon (Time)Teams of 3
2250m row (switch athlete every 250m)
120 BJs
120 P. Sn. 95/65
120 T2B
120 OHS 95/65
*After the row, the barbell may never touch the floor.

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

7-29-17

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (3set start @ 65 and go up each set)MetconMetcon (Time)21-15-9
power cleans
bar over burpees
front rack lunges 95/65

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

7-28-17

CrossFit 5150 – CrossFitWarm-upMetconKaren (Time)For Time:
150 Wall-Ball Shots, 20# / 14#15 min cap
juge and athlete

By |July 27th, 2017|Categories: WOD||0 Comments

7-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetcon2k Row (Time)Max Effort 2k Rowrest 2 mins3x: Metcon (Time)50 DUs
5 HSPU
5 KIPPING pullups + 5 T2BTry to do every thing unbroken on the pull ups and t2b try […]

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

7-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingThruster (1 RM)You will only have 10 min to find your 1
RMMetconKalsu (Time)For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*In […]

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

7-25-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 3x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingClean and Jerk (2×3@70 )Clean Pull (3×3@ 90 )Clean Grip Dead Lift (3×3 @100 (of clean) )dead lift with both hands hands pronated. you can not use reverse gripMetcon (No Measure)Hanging Leg raises […]

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

7-24-17

CrossFit 5150 – CrossFitWarm-upWeightliftingWarm-upSnatch (2×3 @70)Snatch Pull (3×3@90)Snatch Grip Deadlift (3×3 @90)MetconMetcon (AMRAP – Rounds and Reps)6 min AMRAP
15 DUs
10 KBs 1.5/1.0
5 burpees

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For TIme:
100 Dubz
21-15-9
Fr. Sq. 135/95
Pull ups
75 Dubz
21-15-9
P.Cl. 135/95
V ups
50 Dubz
21-15-9
DL 135/95
Wbs 20/14

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