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9-11-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (1×1)3x: Metcon (Time)10 pull ups
10 Burpees
10 push ups

By |September 10th, 2018|Categories: WOD||0 Comments

9-10-18

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (5@60 4@65 3@70 2@80)Metcon4x: Metcon (Time)10 alternating split jerks 135/95
10 Bjs 24/20
10 HSPU

By |September 9th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingPush Press (70/5, 75/5, 80/3, (85/2)3)MetconMetcon (Time)For time:
3 Rds.

20 Hg. P. Cl. 95/65
20 Fr. Sq. 95/65
20 PP 95/65
run 400m

By |September 8th, 2018|Categories: WOD||0 Comments

Saturday, September 8, 2018

CrossFit 5150 – CrossFitMetconMetcon (Time)Pair up with a Partner
For time:

60 OHS 95/65 *Partner hangs from the rig.
60 Pull ups *Partner holds barbell in front rack.
60 BJs * Partner holds a plank.
60 Cal row *Partner holds barbell at top of deadlift.

If the partner completing the static hold stops, then the partner completing […]

By |September 7th, 2018|Categories: WOD||0 Comments

9-7-18

CrossFit 5150 – CrossFitWarm-upMetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

By |September 6th, 2018|Categories: WOD||0 Comments

9-6-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Snatch (6×4 @ 70)EMoM for 6 minsMetcon4x: Metcon (Time)30 DUs/90SUs
10 hng pwr sn 95/65
10 BOB

By |September 5th, 2018|Categories: WOD||0 Comments

9-5-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×3 @75)3 sec, in the whole and 7 sec on the top.Metcon3x: Metcon (Time)row 500 m/run 400
10 front rack lunges 95/65
10 T2B
10 clapping push upsrotate between run and row every round

By |September 4th, 2018|Categories: WOD||0 Comments

9-4-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (6×3 )EMOM for 6 mins
have to be linked together
starting at 60 % and giong up in weight every minMetcon (Time)21-15-9
run 200/row 250
bjs 30/24
K2E
push press 135/95

By |September 3rd, 2018|Categories: WOD||0 Comments

Happy Labor Day!

CrossFit 5150 – CrossFitMetconMetcon (Time)Grab Your Partner!
For time:

Double Trouble Girls

Double Diane
42-30-18
Deadlift 225/155
HSPUs

run 600m together

Double Grace
60 C & J 135/95

run 400m together

Double Annie
100-80-60-40-20
Double unders
sit-ups

200m run

By |September 2nd, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For time:
14 min.

50 Wbs
30 BFB
With the remainder of time, one rep max. snatchAdd performance: 1 rep snatch..WeightliftingBack Squat (60/3, 70/3, (80/3)2, (85/2)2)CoreMetcon (AMRAP – Rounds and Reps)10 min. AMRAP

10 Sit ups with 15# plate overhead
10 T2b
10 Mountain climbers
10 SweepersDrinks & FunAfter our hard work, let’s celebrate Labor Day! We […]

By |September 1st, 2018|Categories: WOD||0 Comments