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Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Thanksgiving Burn
For time:

800m run

10 Rds.
5 V ups
7 HR Pus
9 Bjs

600m run

5 Rds.
15 DLs
10 Thrusters
5 Burpees

run 400m

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

11-25-17

CrossFit 5150 – CrossFitWarm-upWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsMetcon3: Metcon (Time)50 KBs 1.5\1.0
50 weighted lunges
50 OH carry
50 T2BMetcon (No Measure)50 hollow rocks
50 sit ups
50 leglifts
50 v ups

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

11-22-17

CrossFit 5150 – CrossFitWarm-up2: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingMetcon (Weight)8 sets EOMOM
FULL CLEAN + 1 HANG SQUAT CLEAN + 1 JERKgo up in weight evey setMetconMetcon (AMRAP – Rounds and Reps)EOMOM
18/15 cal on AB/row
10 burpee boxjump oversGoal is 7 rounds and stop at 10

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

11-21-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingSnatch (work to a heavy single)mins1-5 =3 snatches
mins 6-10=2
mins 11-15=1MetconMetcon (AMRAP – Rounds and Reps)18 MIN AMRAP
8 snatches
8 T2B
8 BOBevery 3 rounds go up in weight
R1-R3 95/65
R4-R6 115/75
R7-R9 135/95
If you make it to 10 Rounds then amrap […]

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

11/20/17

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EMOM 10 MINS
find a heavy tripleThen take 65% of that and do a 20 rep maxFront Squat (20 rep max)Metcon3: Metcon (Time)5 front squats 135/95
10 pull ups
15 BJO 20/24

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS10 EMOM
50/1, (60/1)2, 65/1, (70/1)2, 75/1, 80/1, 85/1, 90/1MetconMetcon (Time)For Time:
100 sit ups
50 Deadlifts 115/85
40 WBs
30 S2OH 115/85
20 P. Sn. 115/85
10 Fr. rack lunges 115/85
5 Pullovers/Mus

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

11-18-17

CrossFit 5150 – CrossFitWeightliftingDumbbell Bench Press (5×10 )*Build weight each set.MetconMetcon (Time)For time:
5 rds.

200m run
30 Dubz
9 Hg. Cl. 115/80 Rx+ 165/115

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

11-17-17

CrossFit 5150 – CrossFitWarm-upMetconEva (Time)5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

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

11-116-17

CrossFit 5150 – CrossFitWarm-upwarm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingClean (3@70 2z275 1@80)12 min EMOM
1st 3@70
2nd 2@75
3rd 1@80
4th restMetcon6x : Metcon (6 Rounds for time)500 m row with a 1 min rest in betweenKeep track of each round and rest rower after each 500

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

11-15-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingClean (1 RM )Metcon4 : Metcon (Time)7 power cleans 135/95
9 T2B
11 burpeestry and go unbroken

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