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6-17-17

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (3@155/105)EMOM FOR 6 minsMetconMetcon (Time)21-15-9
hang power cleans 155/105
bar over burpees
KBs 2.0/1.5

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

6-16-17

CrossFit 5150 – CrossFit”Exercise is the spark. Nutrition is the fuel. Without both, there can be no flame– no results.” -Bill Phillips-Warm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconBowen (Time)3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 […]

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

6-15-17

CrossFit 5150 – CrossFit”Exercise could almost be called nature’s cure-all. It’s amazing in its powers. Exercise helps to increase your energy, it cleans out your arteries, improves your posture, increases your mobility, adds muscle and tone, improves strength, builds confidence, burns fat, strengthens bones, hypes your metabolism, augments your flexibility, strengthens your immune system, and […]

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

6-14-17

CrossFit 5150 – CrossFit”Exercise can be used like a vaccine to prevent disease and a medication to treat it. If there were a drug with the same benefits as working out, it would instantly be the standard of care.” -Robert Sallis-Warm-up3x: warm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingBack […]

By |June 13th, 2017|Categories: WOD||0 Comments

6-13-17

CrossFit 5150 – CrossFit”Always make a total effort, even when the odds are against you.” -Arnold Palmer-Warm-upwarm up (No Measure)run 200 or row 250
10 walking lunges
5 push ups
10 bupreesMetcon3x: Metcon (AMRAP – Reps)AB cals
BJs 24/20
DB squat snatches 50/35
push press 95/65
push ups1 min each station 1 min rest 3 rounds

By |June 12th, 2017|Categories: WOD||0 Comments

6-12-17

CrossFit 5150 – CrossFit”Wake up determined. Go to bed satisfied.” -Dwayne Johnson-Warm-upWeightliftingBent Over Row (10-8-6-4-2)alter between liftsBench Press (10-8-6-4-2)Metcon (Time)200 m run
lunge 50m
15 K2E
20 vups
25wall balls 20/14
30 unbroken DUs

By |June 11th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)FATAL 40

For time:
400m run
40 WBs 20/14
40 Hg. P. Cl. 95/65
40 Pull ups
40 DL 95/65
40 Push ups
400m run
40 BJs 24/20
40 Kbs 1.5/1.0
40 T2B
400m run
40 squats
40 Hg. P. Sn. 95/65
40 Dubz
40 Sit ups
40 Burpees
400m run

By |June 10th, 2017|Categories: WOD||0 Comments

6-10-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure)run 200 or row 250
10 walking lunges
5 push ups
10 bupreesWeightliftingDeadlift (5@55 4@65 3@75 2@85 1@95)MetconMetcon (Time)13 min AMRAP
20 DL 185/135
20 push ups
20 WB 18/12

By |June 9th, 2017|Categories: WOD||0 Comments

6-9-17

CrossFit 5150 – CrossFit”Remember, what you see in the mirror is far less important than how you feel deep inside. Being happy from within gives you a glow that can’t be beat!” -Kathy Kaehler-Warm-up3x : Cf5150 (No Measure)10 scap pull ups
10 shoulder pass overs
10 Good morning with bar
5 ( each way ) 360 scap pull […]

By |June 8th, 2017|Categories: WOD||0 Comments

6-8-17

CrossFit 5150 – CrossFit”Living the dream is simply a form of living out your passion, of making that passion gradually, through persistence and effort, a central part of your life.” -Urijah Faber-Warm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingClean (5@55 4@65 3@75 2@85 1@95)MetconMetcon (Time)21-15-9
hang squat cleans […]

By |June 7th, 2017|Categories: WOD||0 Comments