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8-15-17

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.MetconMetcon (AMRAP – Rounds and Reps)5 min
amrap
750 row buy in
9 H SQ CL 95/65
25 DUs

rest 5 minsMetcon (AMRAP – Rounds and Reps)5 min amrap
row 500 buy in
9 H SQ CL 135/95
25 DUs
rest 5 minsMetcon (AMRAP […]

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

8-14-17

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (find 3rep max)you will 12 minsMetcon (No Measure)not for time complete 3 super sets of
8 single leg front rack stepups 8 on one side then 8 on the other
then 8 glute ham raiseduse KB fore front rack step ups and 20” box
rest 1 or 2 mins between setsMetconMetcon (No […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDL + P. Cl. + Fr. Sq. + Jr.10 min. EMOM
*Record heaviest lifted complexMetconMetcon (Time)For TIme:
10 Strict Press 115/75
15 OHS
20 P. Pr.
25 Fr. Sq.
30 Jr.
35 B. Sq.

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

8-12-17

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)9 min AMRap
9 kb hang power snatch right arm 1.5/1.0
9 burpees
9 KB HPS left arm
9 BJs 24/20Metcon (No Measure)10,9,8,7,6,5,4,3,2,1 MUs /pull ups
100,200,300,400,500,600,700,800,900,1000

By |August 11th, 2017|Categories: WOD||0 Comments

8-11-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconJ.J. (Time)For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, […]

By |August 10th, 2017|Categories: WOD||0 Comments

8-10-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure)run 200 or row 250
10 walking lunges
5 push ups
10 bupreesWeightliftingPower Clean (5×3 @75)MetconMetcon (Time)21-15-9
OHS 135/95
HSPU
400 M sand bag or Dball run

By |August 9th, 2017|Categories: WOD||0 Comments

8-9-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingHang Power Snatch (10-8-6-4-2- )they have to be unbroken. we are working on cycling find a weight that works for you try to do 135/95MetconMetcon […]

By |August 8th, 2017|Categories: WOD||0 Comments

8-8-17

CrossFit 5150 – CrossFitWarm-upCF5150 #6 (No Measure)10 scap pull ups
10 big ring
swings/beatswings
20 grass hoppers
10 scap push ups
20 sec each leg smokers squatMetconMetcon (AMRAP – Rounds and Reps)5 min Amrap
15 cals rower/AB
21 DL 115/85
rest 5 minsMetcon (AMRAP – Rounds and Reps)5 min Amrap
10 cals on rower/AB
15 FS 115/85
rest 5 minsMetcon (AMRAP – Rounds and Reps)5 cals […]

By |August 7th, 2017|Categories: WOD||0 Comments

8-7-17

CrossFit 5150 – CrossFitWarm-upwarm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingClean and Jerk (5×3 @75 no TNG )Front Squat (3×3 @75 )MetconMetcon (No Measure)not for time
5 rounds
max push press@bodyweight
Max strict T2B
rest 2 mins between sets

By |August 6th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)The Seven

7 RFT:
7 HSPUs
7 Thrusters 135/95
7 Knees to Elbows
7 DLs 245/165
7 Burpees
7 Kbs 2.0/1.5
7 Pull ups

By |August 5th, 2017|Categories: WOD||0 Comments