12-1-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconCrossFit Games Open 11.6 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete […]

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

11-30-17

CrossFit 5150 – CrossFitWarm-upWeightliftingThruster (10 min emom 7 thrusters 115/75)Bench Press (10@60 8@65 6@70 4@75)Alternate with weight push upsPush-ups (10/8/6/4)afteer bench you do same number of pushups weighted you pick weightDB bent over rows (3×10)

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

11-29-17

CrossFit 5150 – CrossFitWarm-upwarm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingMetcon (No Measure)3rounds
.20 sec on 10 sec off for 6 sets
3 hang pwr cleans 185/125rest 1 min between roundsMetcon8x: Metcon (AMRAP – Rounds and Reps)11 min time cap
4 barMU
2 cleans
95/65 115/85 135/95 155/105 165/115 185/135
205/140 225/155

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

11-28-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingMetcon (Weight)12 min EMOM
1min 3 squat snatches@70
2min 2 Squat snatches @75
3 min 1 @80
4 min restMetconMetcon (AMRAP – Rounds and Reps)10 min amrap
10 wall balls 20/14
30 DUsThen go right […]

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

11-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingFront Squat (7@70 5@75 3@85)1push press+ 3jerks (7×1 )1 push press+3jerksbuild every setMetconMetcon (Time)27-21-15-9
S2oh
bobrest after each set 1min
r1=75\55
r2=95\65
r3=115\75
r4=135/95

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Thanksgiving Burn
For time:

800m run

10 Rds.
5 V ups
7 HR Pus
9 Bjs

600m run

5 Rds.
15 DLs
10 Thrusters
5 Burpees

run 400m

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

11-25-17

CrossFit 5150 – CrossFitWarm-upWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsMetcon3: Metcon (Time)50 KBs 1.5\1.0
50 weighted lunges
50 OH carry
50 T2BMetcon (No Measure)50 hollow rocks
50 sit ups
50 leglifts
50 v ups

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

11-22-17

CrossFit 5150 – CrossFitWarm-up2: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingMetcon (Weight)8 sets EOMOM
FULL CLEAN + 1 HANG SQUAT CLEAN + 1 JERKgo up in weight evey setMetconMetcon (AMRAP – Rounds and Reps)EOMOM
18/15 cal on AB/row
10 burpee boxjump oversGoal is 7 rounds and stop at 10

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

11-21-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingSnatch (work to a heavy single)mins1-5 =3 snatches
mins 6-10=2
mins 11-15=1MetconMetcon (AMRAP – Rounds and Reps)18 MIN AMRAP
8 snatches
8 T2B
8 BOBevery 3 rounds go up in weight
R1-R3 95/65
R4-R6 115/75
R7-R9 135/95
If you make it to 10 Rounds then amrap […]

By |November 20th, 2017|Categories: WOD||0 Comments

11/20/17

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EMOM 10 MINS
find a heavy tripleThen take 65% of that and do a 20 rep maxFront Squat (20 rep max)Metcon3: Metcon (Time)5 front squats 135/95
10 pull ups
15 BJO 20/24

By |November 19th, 2017|Categories: WOD||0 Comments