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Sanctuary Sunday

CrossFit 5150 – CrossFitAccessory WorkMetcon (Time)Flight Simulator
For Time(10 min. cap):
Double Unders

*unbroken setsMetconMetcon (Time)For time:

18 T2B
18 OHS 95/65
200m run
15 T2B
15 OHS 115/75
200m run
12 T2B
12 OHS 125/85
200m run
9 T2B
9 OHS 135/95
200m run
6 T2B
6 OHS 155/105
200m run

By |February 25th, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”When we go off course we need to identify it, correct it, accept it, forgive ourselves and move on. We don’t need to try to make up for overeating one day by starving the next. Just put it behind you and get back to your healthy nutrition plan the following day.” -Bill […]

By |February 24th, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”I’m scared of failure all the time but I’m not scared enough to stop trying.” -Ronda Rousey-Warm-upMetconCrossFit Games Open 17.1 (Time)For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time […]

By |February 23rd, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”It’s not about how many times you fall down, but how many times you get back up.” -Abraham Lincoln-Warm-upWeightliftingClean and Jerk (RM1 )

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


CrossFit 5150 – CrossFit”Get fit. Stay fit. Live fit. Do those three things, and you’ll reach your ultimate destination: Pants fit.” -David Zinczenko-Warm-upMetconMetcon (No Measure)50 Single-Unders
25 Double-Unders or 15 Single, Single, Double

100′ Bear Crawl
50: Jumping Jax

100′: Crab Crawl
50 Toe touches

100′ Duck Walk
50: Burpee

100′: Inch Warm
3 mins : Dead Bug

“Javorek’s Dumbbell Complex # 2 Exercise: […]

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


CrossFit 5150 – CrossFit”Consistency is the key to changing a negative habit. You must make the commitment to do something about your shape and your physical condition each and every day, day after day, week after week, month after month.” -Lee Labrada-Warm-upMetconMetcon (Time)”Intervals
6x 400m @ Avg. THR of 145 -155 bpm
Rest 1min w/ Mask
*Easy in […]

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


CrossFit 5150 – CrossFit”The most successful business travelers keep their daily schedules as consistent as possible, whether at home or in a foreign country. This means waking up and going to bed at similar times, exercising at a similar intensity and time of day, and maintaining similar eating habits.” -Chris Carmichael-Warm-upMetconMetcon (Time)”For Time of:
5 Muscle-Ups
10 […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCurtis P ComplexE2MOM
14 min.
P. Cl. + Lunge 1/1 + P.P.MetconMetcon (Time)Grab a Partner!

For Time:
Wbs 20/14
Pull ups
50 BJs 24″ (alternating 5/5)
DL 275/185

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (1×1 find 1 rm )MetconCrossFit Games Open 11.3 (AMRAP – Rounds and Reps)5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

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


CrossFit 5150 – CrossFit”The ingredients to lasting success in any area are universal, and one of the key ingredients is our consistent action. Those actions become our habits. Those habits change our thinking. Those habits change our body. Those habits define our destiny.” -Chalene Johnson-Warm-upMetconMetcon (AMRAP – Rounds and Reps)”A) In 15 min of:
Hang Snatch […]

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