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So far charlesatcf5150 has created 1625 blog entries.

7-9-18

CrossFit 5150 – CrossFit KidsWarm-up5x: Warm-up (No Measure) 50 m Sprints with 30 sec restMetconMetcon (AMRAP – Rounds and Reps)AMRAP IN 8:00
10 squats at cones/line
Broad jump burpees to objects
Line up over object one good deadlift- focus on position
Burpee broad jump backMetcon (No Measure)farmers and lumber jacksWarm-up2x: Warm-up (No Measure)2x
200-meter medicine ball overhead pass centipede run
10 […]

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

7-9-18

CrossFit 5150 – CrossFitWarm-upwarm up 13 (No Measure)10 shoulder pass overs
10 Bulgarian split squats on each leg
10 push ups
20 DUs or 60 SUsWeightliftingFront Squat (3@75 3@85 3@90 3@85 3@75 )EMOm you will do 3 repsMetconMetcon (No Measure)emom 16 min
50 m farmer carry
5 Thrusters 135/95

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconWeightliftingHigh Hg. Sn. + Ab. Kn. Sn. + Sn.12 EOMOMMetcon (Time)For time:
3 rounds

10 Cleans 135/95
20 Dball over the shoulder 80/50
10 Lateral BOB

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

7-7-18

CrossFit 5150 – CrossFitWarm-upWeightliftingOverhead Squat (5@60 4@65 3@70 2@80)MetconMetcon (Time)800 M run
9 OHS 95/65
600 m run
15 OHS
400
21 OHS

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

7-6-18

CrossFit 5150 – CrossFitWarm-upMetconRoy (Time)5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-upsIn honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009To learn more about Roy click here

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

7-6-18

CrossFit 5150 – CrossFit KidsWarm-up3x: Warm-up (No Measure)3 toes-to-bar on floor
Bear crawl to bars
3 toes-to-bar (or attempts) on barMetcon2x: Metcon (No Measure)1:00 burpulls (burpee + pull-up)
1:00 push presses, use DB
1:00 one-legged hops
1:00 jumping jacks
1:00 overhead carry, med ball #8 over Head
3:00 rest

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

7-5-18

CrossFit 5150 – CrossFitWarm-upSkill WorkMetcon (No Measure)EMOM FOR 12 MINS
1st min 25 DUs
2nd min 15 weighted sit up with med ballon the situps med ball must touch ground behind youWeightliftingBench Press (10 @60 8@65 6@70 4@80 2@90)Alternate between liftsBent Over Row (10@60 8@65 6@70 4@80 2@90)

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

7-4-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)20 BJs 30\24
20 WBs 20/14 at 10′
20 jump lunges
run to Chikkick feild
20 KBs 1.5/1.0
20 yard burpee long jumps
20 yard bear crawl
20 yard crab crawls coming back
20 yards lunges
Then run back
When you get back form the field
20 pull ups
20 push ups
20 back squats […]

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

7-3-18

CrossFit 5150 – CrossFitWarm-up3x: warm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingClean and Jerk (5@60 4@65 3@70 2@75 2@85)MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP
10 HPC 135/95
10 T2 B
10 HSPU

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

7-2-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)7 mins
toes to rings
broad jumpSkill Work4x : Metcon (No Measure)Handstand hold
10 KBswingsMetcon (No Measure)Thruster with PVCMetcon3x: Metcon (No Measure)10 box hurdles
3 broad jumpsSkill WorkMetcon (No Measure)ring monkey barsWarm-upWarm-up (No Measure)Barefoot
1:00 jumping jacks
1:00 one-legged hops (30 seconds each leg)
1:00 handstand practice
1:00 double-under practice
1:00 mountain climbersMetconMetcon (No Measure)5 rounds
15 squats => […]

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