9-1-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-upsMetcon (No Measure)z press 3×10
HSH 3x.30sec
sandbag carry 100 m fast x3

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

8-31-17

CrossFit 5150 – CrossFitWarm-upMetcon5x: Metcon (No Measure)5 double KBs (russin)
5 double front squats
5 double push jerkMetcon (Time)75 DUs
15 OHS 95/65
20 pwr snatch
30 C&J
20 pistols
15 HSPU
75 DUsMetcon (Time)75 DUs
15 OHS 95/65
20 pwr snatch
30 C&J
20 pistols
15 HSPU
75 DUs

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

8-30-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightlifting3 cleans + 1 Jerk (@60)3 cleans and 1 jerk3 cleans + 1 Jerk (@70 )3 cleans and 1 jerk3 cleans + 1 Jerk (@75)3 cleans and 1 jerk2cleans +1 jerk (@80)2 Cleans + 1 JerkClean Pull […]

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

8-29-17

CrossFit 5150 – CrossFitWarm-up2x: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsMetconMetcon (AMRAP – Reps)5min
60 cals on rower/AB
1round of cindy
amrap power cleans 155/105
rest 5 minsMetcon (AMRAP – Reps)5 mins
40 cals row/AB
2 rounds of cindy
amrap power cleans 185/135rest 5 minsMetcon (AMRAP – Reps)5mins
20 cals rower/AB
3 rounds Cindy
amrap PC […]

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

8-28-17

CrossFit 5150 – CrossFitWarm-up3x: warm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingSnatch (1×3 @60)Drop everyone from topSnatch (1×3 @70 )Snatch Pull (3×3@90)Back Squat (1×5 @ 80 )

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingHigh Hg. Sn. + Ab. Kn. Sn. + Sn.12 EOMOMMetconMetcon (AMRAP – Reps)14 min. AMRAP
2,4,6,8…
P. Sn. 95/65
Pull ups

*Rx+ Mus, 135/95

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

8-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetconMetcon (Time)42 cals AB/row
21 Clean and jerk 135/95
30 cals AB \row
15 C&J 185/135
18 cals AB/row
9 c&J 225/155

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

8-25-17

CrossFit 5150 – CrossFitWarm-upMetconNancy (Time)5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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

8-24-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsMetconMetcon (AMRAP – Rounds and Reps)18 min amrap
30 thrusters 95/65
30 BJ 24/20
30 cals row/AB
30 T2B3 x : Metcon (No Measure)200 meter sled pull ( you pick weight)
200 meter Dball or sandbag carry ( bear hug carrie )
15 […]

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

8-23-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingClean and Jerk (3×3@75 )Metcon ()Metcon (Time)1 round
800 m run /row (whatever is weakness)
80 DUs
21 HPC 135/95

2 rounds
400 run/row
40 Dus
15 HPC

3 rounds
200 run/row
20 DUs
9 HPC

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