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So far charlesatcf5150 has created 1665 blog entries.

8-17-18

CrossFit 5150 – CrossFitWarm-upMetconDT (Time)5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click herejudge athlete so eveyone get a fair time Have fun and Kill […]

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

8-16-18

CrossFit 5150 – CrossFitWarm-upWeightliftingOverhead Squat (3×3@85 )Bent Over Row (3×3 @85)

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

8-15-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMuscle Snatch (1×1)MetconMetcon (AMRAP – Rounds and Reps)13 min AMRAP
5 pull ups
10 pistols
15 KBs 2.0/1.5

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

8-14-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Jerk (5@65 4@70 3@75 2@85 )Metcon4x: Metcon (Time)5 push jerk 155/105
10 HSPU
30 DUS

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

8-13-18

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (1×1)You will have 10 mins to find a MTR for the day.Metcon3x: Metcon (Time)run a 200
10 back squats 135/95
run 400
10 squat cleans

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + 2 J12 min. EOMOM
(1+2/60)2, (1+2/70)2, 1+2/80, 1+2/85MetconMetcon (Time)For time:

“Luke”
400m run
15 C&J 155/105
400m run
30 T2B
400m run
45 Wbs
400m run
45 Kb swing 1.5/1.0
400m run
30 Ring dips
400m run
15 Weighted lunge 155/105
400m run

By |August 11th, 2018|Categories: WOD||0 Comments

8-11-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)3 rounds
3reps
KB squat clean 1.5/1.0
kb thruster
KB S2OH
KB OHS
all left arm/ all right arm4x: Metcon (No Measure)10 hanging leg raises
20 hollow rocks
30 supermans
40 sit ups

By |August 10th, 2018|Categories: WOD||0 Comments

8-10-18

CrossFit 5150 – CrossFitWarm-upMetconDanny (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 Danny click hereIf you are doing the epic series only do it […]

By |August 9th, 2018|Categories: WOD||0 Comments

8-9-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Snatch (3@85 )EMOM FOR 6 MINS
3 @ 85Bench Press (10@65 8@75 6@80 4@85 2@90)

By |August 8th, 2018|Categories: WOD||0 Comments

8-8-18

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (AMRAP – Reps)Dball over sholder
cals on rower
burpee box jumps
SOH
DUsFGB style 1 min each rouns after all 5 exercised 1 min rest.

By |August 7th, 2018|Categories: WOD||0 Comments