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8-5-17

CrossFit 5150 – CrossFitWarm-upWeightliftingBarbell for bullies Scaled1 power clean +1 hang power clean + 1 front squat +2 S2OHBarbell for bullies complex (find a 1 RM )1 squat clean + 1 hang squat clean + 1 front squat + 2 jerksIf you are doing scaled you can do power instead of squat You […]

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

8-4-17

CrossFit 5150 – CrossFitWarm-up3: CF 5150 #4 (No Measure)10 scap pull ups
50′ bear crawls
20 toe touches
50″ bear crawls
5 scap pull ups forward and backwards
100 m jogMetconAnnie (Time)50-40-30-20-10
Double-unders
Sit-ups10 min time cap and you will rest 3 minsFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups

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

8/3/17

CrossFit 5150 – CrossFitWarm-up2x: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingFront Squat (5@55 4@65 3@75 2@851@95)Shoulder Press (5@55 4@65 3@75 2@85 1@95)MetconMetcon (No Measure)3×10 Hollow rocks , arch ups

3×10 beat swings on bar

3x 30 second HSH

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

8-2-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingPush Jerk (3×10 get as heave as possible. )start and a Med weight and get as heavy as you can.MetconMetcon (AMRAP – Reps)EMOM 15 MINS
row 15 cals
10 S2OH
15 burpees
15 […]

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

8-1-17

CrossFit 5150 – CrossFitWarm-upWarm-upwarm up (No Measure)run 200 or row 250
10 walking lunges
5 push ups
10 bupreesWeightliftingDeadlift (3×5 @ 75 with 4″ deficit )MetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

By |July 31st, 2017|Categories: WOD||0 Comments

7-31-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsMetcon3x: Metcon (Time)20 WB 20/14
20 KBs 2.0/1.25
10 S2OH 115/85
30 DUsto do this RX every thing has to be UNBROKEN

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/2, 75/2, 80/2, 85/1, (90/1)4*)20 min. to build to a heavy single.MetconMetcon (Time)Teams of 3
2250m row (switch athlete every 250m)
120 BJs
120 P. Sn. 95/65
120 T2B
120 OHS 95/65
*After the row, the barbell may never touch the floor.

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

7-29-17

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (3set start @ 65 and go up each set)MetconMetcon (Time)21-15-9
power cleans
bar over burpees
front rack lunges 95/65

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

7-28-17

CrossFit 5150 – CrossFitWarm-upMetconKaren (Time)For Time:
150 Wall-Ball Shots, 20# / 14#15 min cap
juge and athlete

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

7-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetcon2k Row (Time)Max Effort 2k Rowrest 2 mins3x: Metcon (Time)50 DUs
5 HSPU
5 KIPPING pullups + 5 T2BTry to do every thing unbroken on the pull ups and t2b try […]

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