About charlesatcf5150

This author has not yet filled in any details.
So far charlesatcf5150 has created 1700 blog entries.

9-21-18

CrossFit 5150 – CrossFitWarm-upMetconRankel (AMRAP – Rounds and Reps)20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

By |September 20th, 2018|Categories: WOD||0 Comments

9-20-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (find a 1RM )MetconMetcon (AMRAP – Rounds and Reps)6 min AMRAP
15 WB 20/14
30 DUs
15 BJs 24/20you get a 3 min restMetcon (AMRAP – Rounds and Reps)6 min AMRAP
15 WB 20/14
30 DUs
15 BJs

By |September 19th, 2018|Categories: WOD||0 Comments

9-19-18

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingSplit Jerk (3×2 @75)MetconMetcon (AMRAP – Reps)EMOM 16 MIN
1st min split jerks 135/95
2 min pull ups
3min sit ups
4 min gobblet squats 1.5/1.0

By |September 18th, 2018|Categories: WOD||0 Comments

9-18-18

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (4@60 3@70 2@75 )hold 5 sec in the hole and explode out.MetconMetcon (AMRAP – Rounds and Reps)AMRAP in 5 mins
5 HSPU
5 T2B
5 Alt jump lungesyou get a 3 min restMetcon (AMRAP – Rounds and Reps)3min AMRAP
3 HSPU
3 T2B
3 Alt jump lunges2 min restMetcon (AMRAP – Rounds and […]

By |September 17th, 2018|Categories: WOD||0 Comments

9-17-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean Pull (3×3 @90 of your clean )MetconMetcon (AMRAP – Reps)18 min
10 hang power cleans 135/95
row cals 18/13
20 Kb s 2.0/1.5you will get 1 min on 1 min off for 18 mins.

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingMacho Man ComplexE2MOM 16
P.Cl. + F. Sq. + P.JMetconMetcon (AMRAP – Reps)Twosies
You Go, I GO
36 min. running clock

Station 1:
3 min. AMRAP
10 WBs 20/14
10 T2Bs

Station 2:
3 min. AMRAP
10 Cal row
10 HSPUs

Station 3:
3 min. AMRAP
10 Burpees to a plate
10 KB swings 2.0/1.5

Partners will alternate each 3 min. station. […]

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

9-15-18 – modified from @altitud2600

CrossFit 5150 – CrossFitFT: Metcon (Time)5 rounds

21 thrusters 45/35
15/10 cals (bike, row or ski erg or combo thereof)
9 alternating hang power KB snatches 1.5/1.0

Rx+ is 2.0/1.5 for KB

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

9-14-18

CrossFit 5150 – CrossFitWarm-upMetconRandy (Time)For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click herejudge anthleteSkill WorkMetcon (5 Rounds for reps)5min Emom
you pick number of DUs that you will complete in […]

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

9-13-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (1×3)find a 3RM you can drop each one but dont take long pick up and goMetconMetcon (AMRAP – Rounds and Reps)7 min AMRAP
3 pwr cleans 135/95
6 T2B
9 Wall balls 20/14

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

9-12-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×3@85)MetconMetcon (Time)21 DL 225/155
21 weighted lunges 1.5/1.0
15 DL 275/185
15 weighted lunges
9 DL 315/205
9 weighted DL
run 800

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