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12-6-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingMetcon (Weight)emom 15 min
mins 1-5 =3 cleans
mins 6-10 = 2 cleans
mins 11-15 = 1 cleanwork to heavy singleBack Squat (7@ 70 5@75 3@85)MetconMetcon (Time)15 min […]

By |December 5th, 2017|Categories: WOD||0 Comments

15*5*17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingMetcon (Weight)EMOM 12 min

1 snatch + 3 hang snatcheswork up to a heavy and yes you squat on all snatchesOverhead Squat (3@65 3@75 3@80 2@85 1@90 1@90)MetconMetcon (Time)Ab/rower for cals 65/55
EMOM 3 G20H 115/75YOU start on bike or […]

By |December 4th, 2017|Categories: WOD||0 Comments

12-4-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingFront Squat (21-15-9-6- @ 70 of your 1rm)MetconMetcon (5 Rounds for time)E3mom do x5
35 dubs
25 s2oh 75/55
15 bobat 15 mins go in to3: Metcon (Time)you have a 6 min […]

By |December 3rd, 2017|Categories: WOD||0 Comments

Sanctuary Sunday: Lift Off

CrossFit 5150 – CrossFitWeightliftingClean and Jerk (1×1 )Snatch (1×1)MetconMetcon (AMRAP – Reps)12 min AMRAP

25 pull ups
50 calorie row
100 overhead squats
50 box jumps
25 pull ups

M 45 lb barbell and 24 in box
F 45 lb barbell and 20 in box

By |December 2nd, 2017|Categories: WOD||0 Comments

12-2-17

CrossFit 5150 – CrossFitWarm-upMetcon1000m Row (Time)Max Effort 1000m RowGo right in metcon3 : Metcon (Time)200 m farmer carrie KB 1.5/1.0
10 pwr snatches 95/65
200 waiter walk R arm
10 squat cleans
200 waiter walk L arm

By |December 1st, 2017|Categories: WOD||0 Comments

12-1-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconCrossFit Games Open 11.6 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete […]

By |November 30th, 2017|Categories: WOD||0 Comments

11-30-17

CrossFit 5150 – CrossFitWarm-upWeightliftingThruster (10 min emom 7 thrusters 115/75)Bench Press (10@60 8@65 6@70 4@75)Alternate with weight push upsPush-ups (10/8/6/4)afteer bench you do same number of pushups weighted you pick weightDB bent over rows (3×10)

By |November 29th, 2017|Categories: WOD||0 Comments

11-29-17

CrossFit 5150 – CrossFitWarm-upwarm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingMetcon (No Measure)3rounds
.20 sec on 10 sec off for 6 sets
3 hang pwr cleans 185/125rest 1 min between roundsMetcon8x: Metcon (AMRAP – Rounds and Reps)11 min time cap
4 barMU
2 cleans
95/65 115/85 135/95 155/105 165/115 185/135
205/140 225/155

By |November 28th, 2017|Categories: WOD||0 Comments

11-28-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingMetcon (Weight)12 min EMOM
1min 3 squat snatches@70
2min 2 Squat snatches @75
3 min 1 @80
4 min restMetconMetcon (AMRAP – Rounds and Reps)10 min amrap
10 wall balls 20/14
30 DUsThen go right […]

By |November 27th, 2017|Categories: WOD||0 Comments

11-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingFront Squat (7@70 5@75 3@85)1push press+ 3jerks (7×1 )1 push press+3jerksbuild every setMetconMetcon (Time)27-21-15-9
S2oh
bobrest after each set 1min
r1=75\55
r2=95\65
r3=115\75
r4=135/95

By |November 26th, 2017|Categories: WOD||0 Comments