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So far charlesatcf5150 has created 1311 blog entries.

9-25-17

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 squatsWeightliftingBack Squat (1×3 @80 1×1@85 1×3@80 1×2@90)Metcon3x : Metcon (Time)10 front squats 155/105
20 C2B
50 DUs

By |September 24th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch10 EMOM
60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1, 90/1, 95/1, 100/1MetconMetcon (AMRAP – Reps)7 min. AMRAP
2 DL 135/95
1 P. Cl.
1 Hg. P. Cl.
1 Hg. CL. Thruster
2 S2OH
rest 5 min.
7 min. AMRAP
5 BOB
10 BJs
15 Squats
rest 5 min.
7 min. AMRAP
15 Medball Sit ups
10 WBs
5 T2B

By |September 23rd, 2017|Categories: WOD||0 Comments

KBs and Kardio

CrossFit 5150 – CrossFitMetcon1RFT: Metcon (Time)50 DU
25 KBs (1.5/1.0)
200m Run
25 KBs
50m Waiter Walk Rt. arm
50m Waiter Walk Lft. arm
25 KBs
200m Run
25 KBs
50 DU

Rx+ is 2.0/1.5.

By |September 22nd, 2017|Categories: WOD||0 Comments

9-22-17

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

By |September 21st, 2017|Categories: WOD||0 Comments

9-21-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (AMRAP – Rounds and Reps)18 min AMRAP
7 BAR MU
7 POWER SNATCH 135/95
7 box jump overs 30/24Metcon (No Measure)200 m sandbag carry
10 strict T2B
15 […]

By |September 20th, 2017|Categories: WOD||0 Comments

9-20-17

CrossFit 5150 – CrossFitWarm-upCF 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 jogMetconMetcon (Time)21-15-9
cal on rower or bike
thrusters 115\80
15-12-9
Cals
hang squat cleans
12-9-6
Bob
OHSWhen you finish one go right in to the other

By |September 19th, 2017|Categories: WOD||0 Comments

9-19-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsMetconMetcon (AMRAP – Reps)EMOM 18 MINS
1 MIN 10 RDL @ 50 % of DL
2 min 20 Vups
3 min 50 DUsMetcon (Calories)4x2min row for cals
1 min rest between sets

By |September 18th, 2017|Categories: WOD||0 Comments

9/18/17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingSnatch (1. Snatch: 1×3 at 60%, )*All reps are drop from the topSnatch (1×3 at 70%, )*All reps are drop from the topSnatch (, […]

By |September 17th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (50/3, 60/3, 70/3, 80/3, 85/3, 90/3 )6x3MetconMetcon (Time)For TIme:

100 Dubz
15-12-9
OHS 95/65
Pistols
12-9-6
P. Cl. 95/65
MU/C2B/PU
9-6-3
Fr. Sq
HSPU
100 Dubz

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

Legs, what legs?

CrossFit 5150 – CrossFitMetcon4rds: Metcon (Time)400m Run
20 DL (Bodyweight), unbroken
if break, do 10 wall balls – 20/14
(Rx+ is 1.25 bodyweight)

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