2-1-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)10 min emom
20 KB swings
15 wall balls 20/14WeightliftingClean (5@55 4@65 3@75 2@85 1@95)

By |January 31st, 2018|Categories: WOD||0 Comments

1-31-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Cleanyou will have 10 mins to warm up to MTR for the day. then you will take 75% and do 20 reps for timeMetconMetcon (Time)20 reps of your 75%
pwr clnMetcon (AMRAP – Rounds and Reps)4min amrap
4 wall walks
8 dB/kb S2OH 50/35
12 sit ups

By |January 30th, 2018|Categories: WOD||0 Comments

1-30-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Weight)E2mom 10 mins
20 DUs
1 full snatchstart at 50% of 1 Rm and try to go up each timeMetcon (AMRAP – Rounds and Reps)e2mom until failure
15 OHS 95/65
15 C2bif you make it to 10 rounds add 5 reps each round

By |January 29th, 2018|Categories: WOD||0 Comments

1-19-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconMetcon (AMRAP – Reps)15 min emom
6 HSPU
15 WB 20/14
6 strict pull upsWeightliftingFront Squat (20 rep max )MetconMetcon (AMRAP – Rounds and Reps)3min amrap
2-4-6-8-10……ect
Thrusters
lateral bar over burpeesrest for 2 […]

By |January 28th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingsnatch complexsnatch pull+ hang snatch + OHS14 min. EOMOM
(60/1+1+1)2, 65/1+1+1, 70/1+1+1, 75/1+1+1, (80/1+1+1)2MetconMetcon (Time)18.0
For TIme:

21-15-9
Db Sn. 50/35
Burbee over DbMetconMetcon (AMRAP – Reps)Open Test
20 min. AMRAP

50 Wb 20/14
50 Dus
40 Bjs 24/20
40 T2B
30 C2b
30 Burpees
20 Cl. 145/100
20 Jerks 145/100
10 Sn. 145/100
10 MUs

By |January 27th, 2018|Categories: WOD||0 Comments

1-27-18

CrossFit 5150 – CrossFitWarm-upMetcon4x : Metcon (4 Rounds for reps)run 800/row 1000
10 burpees
10 G20H 95/65
10 Kbs 2.0/1.5rest 2 mins between rounds
rotate the run and row 2 rounds each
and if doing RX + 135/95
But only do RX+ if you are going to be doing multiple on your cleans no singles

By |January 26th, 2018|Categories: WOD||0 Comments

1-26-18

CrossFit 5150 – CrossFitwarm upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsMetconBell (Time)3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click here

By |January 25th, 2018|Categories: WOD||0 Comments

1-25-18

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetconMetcon (2 Rounds for reps)2x 800 m run/ 1000 m row
rest 2 mins between setsrest 5 minMetcon (Time)for time
1 K row
50 DB thrusers
50 DU

By |January 24th, 2018|Categories: WOD||0 Comments

1-24-18

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (Weight)15 min EMOM
20 DUs +1 squat cleanGo up in weight each roundMetcon (AMRAP – Rounds and Reps)AMRAP 15 min
21/18 cal AB or rower
10 BJO […]

By |January 23rd, 2018|Categories: WOD||0 Comments

1-23-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)tabatta wall balls 20/141 min restMetcon (Time)30 T2B for time3x : Metcon (Time)10 WB 220/14
10 pull ups
10 push ups

By |January 22nd, 2018|Categories: WOD||0 Comments