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CrossFit 5150 – CrossFit”Letting go of repressed anger and resentments through courageous and bold acts of forgiveness helps us begin to heal emotionally. This is vitally important because in a very real way, our bodies and lives tend to reflect our inner-emotional condition.” -Bill Phillips-Warm-upMetconMetcon (Time)21-15-9
shoulder 2 OH

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


CrossFit 5150 – CrossFit”The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.” -Henry Rollins-Warm-upWeightliftingFront Squat (3@65 3@75 3@85 )Do a 5 sec pause and bottom […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)2 Rds. For Time:

400m Run
26 HR Push ups
400m Run
26 KB swings 1.5/1.0
400m Run
26 T2B
400m Run
26 Deadlifts
400m Run
26 Wallballs
400m Run
26 Box Jumps

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


CrossFit 5150 – CrossFit”Men are like steel. When they lose their temper, they lose their worth.” -Chuck Norris-Warm-upMetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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


CrossFit 5150 – CrossFit”Physical care of your body isn’t enough. If you live with resentment, anger, or other destructive emotions, you’ll tear yourself apart from within. Happiness is an essential part of good health.” -Stuart McRobert-Warm-upWeightliftingBent Over Row (3×10 )go up in weight each set start at a med. weight and they have to be […]

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


CrossFit 5150 – CrossFit”Nothing beats solid, sensible nutrition and regular exercise when it comes to losing weight and keeping it off, no matter what the ads say!” -Kim Lyons-Warm-upMetconMetcon (Time)run 800 m
15 KB swings 1.5/1,0
run 600
15 KBs
run 400
15 KBs
run 200
15 KBs

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


CrossFit 5150 – CrossFit”I keep the white-belt mentality that I can learn from anyone, anywhere, anytime.” -Georges St. Pierre-Warm-upWeightliftingDeadlift (5×3 @ 75 )Metcon3: Metcon (Time)12 chin ups
12 front rack lunges 95/65
12 KB snatches !.5/1.0 (6 each arm)

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


CrossFit 5150 – CrossFit”Today is the start of the rest of your life. You will never be as young as you are now. Learn from your mistakes and those of others, get in charge of your own destiny, and make the most of the now– make each day count.” -Stuart McRobert-Warm-upWeightliftingCleanEMOM FOR 7 MINS
3 cleans […]

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

Happy Easter!

CrossFit 5150 – CrossFitMetconMetcon (Time)For time:

4 Rds.
4 OHS 95/62
16 Push ups
17 Dubz
200m run
3 Rds.
4 Pull ups
16 Russian twist
17 HSPUs
400m run
2 Rds.
4 P. Sn. 135/95
16 KBs
17 Air sq.
600m run
*The bunnies and eggs will determine the movements for the rep […]

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (find a 3 rep max )3x: Metcon (Time)6 wall walks
9 burpee BJO 24/20
12 T2B

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