11-1-17

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 squatsWeightliftingClean and Jerk (3×5@60 3×3@65 3×1@70×2)MetconMetcon (AMRAP – Rounds and Reps)5 min amrap
5C&J 135/95
5 T2BThese all need to be unbroken if you do them not unbroken it is not RX

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

10-31-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconMetcon (Calories)3 min amrap
21OHS 95/65
21 over ERG burpees
Max cal rowrest 3 minsMetcon (Calories)3 min amrap
18 OHS 115/80
18 over ERG burpees
max cals3 MINSMetcon (Calories)15 OHS 135/95
15 over ERG burpees
max calsrest […]

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

10-30-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsBack Squat (3×8 @ 70 )Diane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)On October 1, 2017, a gunman opened fire at the Route 91 Harvest Festival in Las Vegas, leaving 58 people dead and 546 injured. Today, we will honor/remember the innocent victims.
Teams of 2 or 3
40 alternating rounds of…
5 push ups
4 P. Cl. 135/95
6 squats
cash out 400m team run

*15 […]

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

10/27/2017

CrossFit 5150 – CrossFitWarm-upMetcon3: Metcon (Time)Buy In: 100 Doubleunders

600M Run
25 KBs 1/1.5
500M Row

Cash Out: 100 Doubleunders

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

10-26-17

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (2@65 2@70 1@80 1@85 1@90+)

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

10-25-17

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (4@60 3@65 4×3@70)Clean Pull (4×3 @80)Metcon (No Measure)200 m sled pull 90/45
100 M sand bag carrie
25 KBswings

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

10-24-17

CrossFit 5150 – CrossFitWarm-upMetcon2k Row (Time)Max Effort 2k RowMetcon (No Measure)mobility

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

10-23-17

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (4×3@70)Metcon (AMRAP – Reps)5min AMRAP
burpee box jump oversrest 5 minsMetcon (AMRAP – Reps)4 min AMRAP
10 meter shuttle runs
(1 foot must cross line )rest 4 minsMetcon (AMRAP – Reps)3 min AMRAP
power cleans 155/105rest 3 minsMetcon (AMRAP – Reps)2 min AMRAP
WB 20/142 min restMetcon (AMRAP – Reps)1 min AMRAP
max unbroken pull […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingClean (60/3, 70/3, 80/2, 85/2, (90/1)5*)MetconMetcon (Time)For Time:
21-15-9
Hg. P. Cl 135/95
Dumbell Sn.
run 200m
21-15-9
DL 135/95
WB 20/14
run 200m
21-15-9
Step ups w/med ball 20/14
V ups
run 200m

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