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So far charlesatcf5150 has created 1311 blog entries.

10-5-17

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3@60 3@70 (2@75)2 (1@80)4)MetconMetcon (Time)1000 m row
21-15-9
OHS 135/95
Double Russian KB swings 1.5/1.0

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

10-4-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingClean and Jerk (2+1@60 2+1@65 2+1@70 2+1@75 +2)Front Squat (5×4 @ 70)MetconMetcon (AMRAP – Rounds and Reps)20 min AMRAP
5 BMU
10 Deficit HSPU
15 front squats 135/95
20 Cal row

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

10-3-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetcon3x : Metcon (Calories)12 DL 95/65
9 hang power cleans
6 jerks
time remaining max cals on bike /rowrest 4 min2x : Metcon (Calories)12 DL 135\95
9 Hng PWR cleans
6 jerks
rest of time […]

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

10-2-17

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 squatsWeightliftingSnatch (1×3@60 1×3@70 3×3@75)get busy on all lifting you will have a total of 20 mins to get eveything doneBack Squat (3@80 1@85 3@80 1@90)get busy on all lifting you will have a total […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCl. (60/2, 70/2, 80/2, (85/2)4)Cl.Pu. (100/3, 105/3, 110/2, 100/3)MetconMetcon (Time)Oktoberfest
For time:
10 Overhead Squat 95/65
10 Kb swing 2.0/1.5
10 T2b
10 Overhead lunge (R/L) 95/65
10 Beer burpee
10 Eat a donut hole
10 Row (cal)
10 Front Squat 135/95
10 Eat a donut hole
10 Sumo […]

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

9-30-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconrun BMC (Time)200 m run
1round of Barbara
20 pullups
30 push ups
40 sit ups
50 air squats
400 m run
2 rounds of Mary
5 HSPU
10 pistols
15 pull ups
600 m run
3 rounds of cindy
5 pull […]

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

9-29-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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

9-28-17

CrossFit 5150 – CrossFitWarm-upCF5150 #6 (No Measure)10 scap pull ups
10 big ring
swings/beatswings
20 grass hoppers
10 scap push ups
20 sec each leg smokers squatWeightliftingDeadlift (1×1 )Metcon (Time)run 400
21 DL 225/155
21KBs 2.0\1.5
Run 600
15 DL
15 KBs
run 800
9 DL
9KBs

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

9-27-17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingHang Clean (5×3 @70 )go from mid thigh and drop from top
reset everyoneFront Squat (1×3@80 1×2@85 1×1@90)MetconMetcon (Time)100 WB 20/14
50 T2B
50 WB
25T2B

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

9-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (AMRAP – Reps)Amrap in 4 min
21-15-9
pwr Snatch 75/55
BOB
rest 4 minMetcon (AMRAP – Reps)AMRAP in 4 min
15-12-9
Pwr Snatch 95/65
BOB

Rest 4 minsMetcon (AMRAP – Reps)AMRAP IN […]

By |September 25th, 2017|Categories: WOD||0 Comments