1-22-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat5@65
3@75
3@80
3×3@85MetconMetcon (AMRAP – Reps)10 min emom
odd mins 20 kbs 1.5/1.0
even mins 50 DUsThen go right in toMetcon (AMRAP – Reps)10 min emon
odd 200 m run
even 15 burpees

By |January 21st, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + PuPr(3+3)10 min. EOMOM
(60/3+3)2, (70/3+3)2, 75/3+3MetconMetcon (Time)Grab Your Partner
For Time:
Buy in: 800m med ball toss run

12 Alternating Rds.
2 Hg.Cl. 135/95
2 Push Jerk
8 Wallballs 20/14
16 Dubz

Cash out: 800m med ball toss runAccessory WorkMetcon (No Measure)Booty Strong

2 Rds.
50 shoulder elevated frog pumps
25/25 donkey kicks
then…
21 Barbell hip […]

By |January 20th, 2018|Categories: WOD||0 Comments

1-20-18-

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (10-15-20-25)rest 1 min in between sets
and goal is to go unbroken
225/155Metcon2xx: Metcon (Time)run 800
50 KBs 1.5/1.0
row 750
100m DUs

By |January 19th, 2018|Categories: WOD||0 Comments

1-19-18

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 12.3 (AMRAP – Rounds and Reps)18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

By |January 18th, 2018|Categories: WOD||0 Comments

1-18-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)emom 10 mins
6 HSPUif you cant do 6 pick a number you can do stay consistentMetcon (Time)for time 27-21-15-9
unbroken thrusters
100/70Metcon (No Measure)time remaining pick a skill to work on
DUs
HSPS
Pull ups
lifts
Just do something

By |January 17th, 2018|Categories: WOD||0 Comments

1-17-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightlifting1 CLEAN + 3 JERKS E2MOM for 8 sets
go up in weight each set or as much as you can.
And yes you have to split jerk on theseMetconMetcon […]

By |January 16th, 2018|Categories: WOD||0 Comments

1-16-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconMetcon (No Measure)12 min EMOM
mins 1-6=7 C2B pull ups
mins 7-12=Add 1 pull up each minWeightlifting1 power snatch +2 full snatches 15 min EMOM
WORK TO A HEAVYMetcon (AMRAP – Reps)AMRAP […]

By |January 15th, 2018|Categories: WOD||0 Comments

1-15-18

CrossFit 5150 – CrossFitWarm-upWarm-up2x: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingFront Squat10 MIN EMOM
3@70 =1min
3@80= 2min
3@85=3-10Shoulder Press (5×10)bulid to a heavy and make all 10 unbrokenMetcon5x : Metcon (Time)7 Dball cleans 120\80
21/18 cals on AB/rower
7 BMupartner up and split it up 1 excersie each

By |January 14th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitToday we will honor an American hero, Dr. Martin Luther King Jr.
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” ~ MLKWeightliftingClean8 min. EMOM
60/1, 60/1, 70/1, 70/1, 80/1, 80/1, 90/1, 95/1MetconMetcon (Time)”If you can’t fly, then run,
If […]

By |January 13th, 2018|Categories: WOD||0 Comments

1-13-18

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsMetconMetcon (Time)20 clusters 115/75
run 400
20 KBs 1.5/1.0
run 600
20 Alternating KB snatches
run 800
20 pull ups
200 m run3x: Metcon (No Measure)1min plank
accumulate .30 hanging L sits
200 m sandbag carry
20 sit up

By |January 12th, 2018|Categories: WOD||0 Comments