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So far charlesatcf5150 has created 1288 blog entries.

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

9-21-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (AMRAP – Rounds and Reps)18 min AMRAP
7 BAR MU
7 POWER SNATCH 135/95
7 box jump overs 30/24Metcon (No Measure)200 m sandbag carry
10 strict T2B
15 […]

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

9-20-17

CrossFit 5150 – CrossFitWarm-upCF 5150 #4 (No Measure)10 scap pull ups
50′ bear crawls
20 toe touches
50″ bear crawls
5 scap pull ups forward and backwards
100 m jogMetconMetcon (Time)21-15-9
cal on rower or bike
thrusters 115\80
15-12-9
Cals
hang squat cleans
12-9-6
Bob
OHSWhen you finish one go right in to the other

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

9-19-17

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)EMOM 18 MINS
1 MIN 10 RDL @ 50 % of DL
2 min 20 Vups
3 min 50 DUsMetcon (Calories)4x2min row for cals
1 min rest between sets

By |September 18th, 2017|Categories: WOD||0 Comments

9/18/17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingSnatch (1. Snatch: 1×3 at 60%, )*All reps are drop from the topSnatch (1×3 at 70%, )*All reps are drop from the topSnatch (, […]

By |September 17th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (50/3, 60/3, 70/3, 80/3, 85/3, 90/3 )6x3MetconMetcon (Time)For TIme:

100 Dubz
15-12-9
OHS 95/65
Pistols
12-9-6
P. Cl. 95/65
MU/C2B/PU
9-6-3
Fr. Sq
HSPU
100 Dubz

By |September 16th, 2017|Categories: WOD||0 Comments

Legs, what legs?

CrossFit 5150 – CrossFitMetcon4rds: Metcon (Time)400m Run
20 DL (Bodyweight), unbroken
if break, do 10 wall balls – 20/14
(Rx+ is 1.25 bodyweight)

By |September 15th, 2017|Categories: WOD||0 Comments

9/15/17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetconDanny (AMRAP – Rounds and Reps)20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about […]

By |September 14th, 2017|Categories: WOD||0 Comments

9-14-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingSnatch Balance (3×3)moderate weight not heave not lightHigh-Hang Snatch (3×3 )not heavy not lightHigh-Hang Clean (3×3 )not heavy not light

By |September 13th, 2017|Categories: WOD||0 Comments

9-13-17

CrossFit 5150, CrossFit 5150 – CrossFitWarm-upCF5150 #7 (No Measure)200 m run
10 scap pullups
10 shoulder tap/wall walks and hold
10 candle stick to pistol.Metconbarbell for bullies (Calories)2 min max cal row3x : Metcon (Time)10 man makers KB 1,5/1.0
10 step ups 24/20 w/KB
10 OHL w/KB

By |September 12th, 2017|Categories: WOD||0 Comments