Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCl. (60/2, 70/2, 80/2, (85/2)4)Cl.Pu. (100/3, 105/3, 110/2, 100/3)MetconMetcon (Time)Oktoberfest
For time:
10 Overhead Squat 95/65
10 Kb swing 2.0/1.5
10 T2b
10 Overhead lunge (R/L) 95/65
10 Beer burpee
10 Eat a donut hole
10 Row (cal)
10 Front Squat 135/95
10 Eat a donut hole
10 Sumo […]

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

9-30-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconrun BMC (Time)200 m run
1round of Barbara
20 pullups
30 push ups
40 sit ups
50 air squats
400 m run
2 rounds of Mary
5 HSPU
10 pistols
15 pull ups
600 m run
3 rounds of cindy
5 pull […]

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

9-29-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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

9-28-17

CrossFit 5150 – CrossFitWarm-upCF5150 #6 (No Measure)10 scap pull ups
10 big ring
swings/beatswings
20 grass hoppers
10 scap push ups
20 sec each leg smokers squatWeightliftingDeadlift (1×1 )Metcon (Time)run 400
21 DL 225/155
21KBs 2.0\1.5
Run 600
15 DL
15 KBs
run 800
9 DL
9KBs

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

9-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingHang Clean (5×3 @70 )go from mid thigh and drop from top
reset everyoneFront Squat (1×3@80 1×2@85 1×1@90)MetconMetcon (Time)100 WB 20/14
50 T2B
50 WB
25T2B

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

9-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (AMRAP – Reps)Amrap in 4 min
21-15-9
pwr Snatch 75/55
BOB
rest 4 minMetcon (AMRAP – Reps)AMRAP in 4 min
15-12-9
Pwr Snatch 95/65
BOB

Rest 4 minsMetcon (AMRAP – Reps)AMRAP IN […]

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

9-25-17

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 squatsWeightliftingBack Squat (1×3 @80 1×1@85 1×3@80 1×2@90)Metcon3x : Metcon (Time)10 front squats 155/105
20 C2B
50 DUs

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch10 EMOM
60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1, 90/1, 95/1, 100/1MetconMetcon (AMRAP – Reps)7 min. AMRAP
2 DL 135/95
1 P. Cl.
1 Hg. P. Cl.
1 Hg. CL. Thruster
2 S2OH
rest 5 min.
7 min. AMRAP
5 BOB
10 BJs
15 Squats
rest 5 min.
7 min. AMRAP
15 Medball Sit ups
10 WBs
5 T2B

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

KBs and Kardio

CrossFit 5150 – CrossFitMetcon1RFT: Metcon (Time)50 DU
25 KBs (1.5/1.0)
200m Run
25 KBs
50m Waiter Walk Rt. arm
50m Waiter Walk Lft. arm
25 KBs
200m Run
25 KBs
50 DU

Rx+ is 2.0/1.5.

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

9-22-17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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