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CrossFit 5150 – CrossFit”Conquer yourself, and the world lives at your feet.” -St. Augustine-Warm-upMetconAnnie (Time)50-40-30-20-10
Sit-upsWeightliftingPower Clean (5@35 4@55 3@65 2@75 1@85+)

By |March 22nd, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”Without self-discipline, success is impossible, period.” -Lou Holtz-Warm-upWeightliftingPush Press (3@60)EMOM FOR 10 MIN 3 repsMetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

By |March 21st, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”All successes begin with self-discipline. It starts with you.” -Dwayne Johnson-Warm-upMetcon3x: Metcon (AMRAP – Reps)cals on rower
gobblet squats 1.5/1.0
power snatch 75/55
D ball over shoulder 80/50if you want rx+ on DBall 120/80
FGB style 1 min each station and 1 min break after you have done all 5 stations

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


CrossFit 5150 – CrossFit”The ability to conquer oneself is no doubt the most precious of all things sports bestows.” -Olga Korbut-Warm-upWeightliftingsnatch complex (3×3 start @65 go up in weight from there )snatch pull+ hang snatch + OHSMetconMetcon (AMRAP – Rounds and Reps)12 min AMRAP
30 DUs
15 DB alternating snatches 50/30
30 DUs
15 push ups

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingFr. Sq. + 2 JBuild to a heavy complex.
*No more than two fails.MetconMetcon (Time)For TIme:

800m run
30 P. Cl. and J 135/95
800m run

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


CrossFit 5150 – CrossFit”Keep following your heart and you’ll just fall into the life you were meant to lead. And be confident because everybody around is going to tell you ‘no.'” -Gina Carano-Warm-upMetcon2x: Metcon (Time)run 800
25 situpsMetcon (AMRAP – Reps)EMOM for 10 mins
1st 15 pull ups
2nd 15 KBs 2.0/1.5
3rd 15 Burpees
4th 15 unbroken DUS
5th […]

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


CrossFit 5150 – CrossFit”We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” -Jesse Owens-Warm-upMetconCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-upsCrossFit Games Open 16.4 and […]

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


CrossFit 5150 – CrossFit”When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.” -Mikko Salo-Warm-upWeightliftingCl. + Hg. Cl. + Fr. Sq. (find a 1RM )* You have 20 minutes to build a heavy single complex.

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


CrossFit 5150 – CrossFit”The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” -Ken Doherty-Warm-upWeightliftingBack Squat (3 Rm )MetconMetcon (Time)Partner
row 200, 100, 200,100
sand bag or Dball clean and press 50 repsAnnie (Time)50-40-30-20-10
Sit-upspartner Annie split it up any way you want.

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


CrossFit 5150 – CrossFit”The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” -Vince Lombardi-Warm-upMetconMetcon (AMRAP – Reps)Three rounds of:
Bike (Calories)
Sumo Deadlift High Pull 135/95 pounds (Reps)
Double Unders (Reps)
Overhead Squat 135/95 […]

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