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7-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingThruster (1 RM)You will only have 10 min to find your 1
RMMetconKalsu (Time)For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*In […]

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

7-25-17

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 3x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingClean and Jerk (2×3@70 )Clean Pull (3×3@ 90 )Clean Grip Dead Lift (3×3 @100 (of clean) )dead lift with both hands hands pronated. you can not use reverse gripMetcon (No Measure)Hanging Leg raises […]

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

7-24-17

CrossFit 5150 – CrossFitWarm-upWeightliftingWarm-upSnatch (2×3 @70)Snatch Pull (3×3@90)Snatch Grip Deadlift (3×3 @90)MetconMetcon (AMRAP – Rounds and Reps)6 min AMRAP
15 DUs
10 KBs 1.5/1.0
5 burpees

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For TIme:
100 Dubz
21-15-9
Fr. Sq. 135/95
Pull ups
75 Dubz
21-15-9
P.Cl. 135/95
V ups
50 Dubz
21-15-9
DL 135/95
Wbs 20/14

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

7-22-17

CrossFit 5150 – CrossFitWarm-up3x: warm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesWeightliftingBack Squat (3×3@75+)you will be holding 4 second in hole and 8 second on top. If you did 75 % on monday then go up in weight. If you did not do 75 % then try to just […]

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

7-21-17

CrossFit 5150 – CrossFitWarm-upMetconNicole (AMRAP – Rounds and Reps)20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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

7-20-17

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 squatWeightliftingClean and Jerk (5 singles @85 )Front Squat (5×2 @ 80 )Deadlift (3×6 @ 60 )Do stiff leg dead lifts

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

7-19-17

CrossFit 5150 – CrossFitWarm-upMetconBarbell for bullies wod #3 (Time)18 min time cap
50 Cal row buy in /30 cal
75 WBs 20/14 / 18/12
50 T2B / 50 sit ups
25 BMU / ring rows
50 T2B/ 50 sit ups
75 WB /
50 tandem burpee /
30 Tandem burpeespartner wodMetcon (No Measure)15 hanging leg raise
15 GHD sit ups
15 super mans
15 […]

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

7-18-17

CrossFit 5150 – CrossFitWarm-upwarmup # 10 dodgeball (No Measure)Dodge ball 7 minsWeightliftingBarbell for Bullies 1 SQ CLN+ 1 HNG SQ ClN + 1 FR SQ + 2 JerksYou will have 10 mins to find a 1 RMMetconMetcon (Time)3x10x5 scap pullups and 360 scap pull ups

3×5 beat swings on bar

3×5 small,med,large swings on rings

3×5 ring […]

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

7-17-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingBack Squat (3×5 @75 )6 sec. in the hole and 12 sec on topMetconMetcon (AMRAP – Rounds and Reps)7 min AMRAP
7 KBs 2.0/1.5
7 front squant […]

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