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CrossFit 5150 – CrossFit”Wish not so much to live young, as to live well.” -Benjamin Franklin-Warm-upWeightliftingBack Squat (5×3 @80 )Metcon6x: Metcon (No Measure)100 m sprint
10 burpees
rest 1 min

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


CrossFit 5150 – CrossFit”Soon after you begin exercising regularly, you will start to feel better physically and mentally. You will also get subtle signs that your metabolism is changing. Your clothes become looser, and you will have more energy throughout the day.” -Bob Greene-Warm-upWeightliftingDeadlift (5×3 @ 80 )MetconMetcon (Time)buy in with 75 DUs
5 dead lifts […]

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


CrossFit 5150 – CrossFit”Life is energy. Life consumes energy. All matter is made of energy. It stands to reason that you should learn to control the energy that runs the mind, body, and life.” -Steve Michalik-Warm-upWeightliftingClean Pull (5×3 @100% of your 1RM )Metcon3x: Metcon (Time)5 squat cleans 135/95
10 bar over burpees
run 200 m

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


CrossFit 5150 – CrossFit”Our bodies were designed to generate their own energy, and maintain it at a consistent level. If you’re in good health, you should expect to live your whole life in a state of positive energy.” -Denise Austin-Warm-upWeightliftingFront Squat (3×3 )start @ 75 % and go up in weight each set and you […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + Hg. Cl.EOMOM
12 min,
(60/1)2, 70/1, 75/1, 80/1, 85/1GymnasticsSkill WorkEOMOM
12 min.
Alternating Movements
3-5 MUs
10 Deficit HSPUsMetconMetcon (AMRAP – Reps)4 Rds.
30 sec. work/30 sec. rest

Min. 1: S2OH (155/105)
Min. 2: Strict Pull-ups
Min. 3: Hg. P. Cl. (155/105)

*score = total reps

By |May 6th, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)2 RDS
200 m run
10 power cleans 135/95
20 WB 20/14
then go right in to
400 m run
10 power snatches 115/75
40 DUs

By |May 5th, 2017|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit”Good posture is needed for proper balance and is a prerequisite for a healthy body. Also, the person who carries him or herself with a proud upright posture is more likely to come across as a fit, energetic, desirable individual.” -Jack LaLanne-Warm-upMetconCinco de Mayo (Time)5 rds of Cindy
rest 2mins
5 rds 5 […]

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


CrossFit 5150 – CrossFit”Training stimulates muscle growth. But for your training to work, your body needs a sufficient amount of energy and enough raw materials to get the full benefit from your exercise program. Providing the energy and those raw materials is the role of nutrition. -Arnold Schwarzenegger-Warm-upMetconMetcon (Time)30 sit ups
30 WB
20 sit ups
20 jump […]

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


CrossFit 5150 – CrossFit”Exercise actually creates time, because it adds longevity. If you invest 30 minutes in yourself each day, you can keep yourself full of energy well into your golden years.” -Lee Labrada-Warm-upMetcon3x : Metcon (Time)run 200
15 T2B
row 250
15 burpeesWeightliftingDeadliftyou want to try to find a MTR with in 6 lifts so make big […]

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


CrossFit 5150 – CrossFit”The true holistic approach to developing more endurance is one in which all aspects of the athlete are considered– these are the triad of structural, chemical, and mental fitness and health.” -Philip Maffetone-Warm-upMetconMetcon (AMRAP – Rounds and Reps)8 min AMRAP
10 hang power cleans 115/85
10 C2B pull ups
10 HSPUWeightliftingClean (5@35 4@55 3@65 2@75 […]

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