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So far charlesatcf5150 has created 1625 blog entries.


CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)run 400/row 500 ride /.5 […]

By |July 1st, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)14 min time cap
10 BJO 20 pistols
10 BJO 20 DL 275/185
10 BJO 20 WB 30/20
10 BJO 10 BMUPartner wod. it is from fall out
athlete 1 dose bjo and pistols
Then athlete 2 dose bjo and pistols

By |June 30th, 2018|Categories: WOD||0 Comments

The River

CrossFit 5150 – CrossFitMetconFT: Metcon (Time)In teams of 3 with 1KB or DB (1.5/1.0 or 50/35):

Round 1:
150 Goblet Squats and 150 KB/DB Power Snatches
To work, 1 team member must bear crawl drag the KB/DB “across the River” to one side.
(Goblet squats by rig; Snatches by KB rack)

Everyone must work on both sides of The River.
Max […]

By |June 29th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×3 @ 70 )warm up to 70 % and do all 3 sets at 70%MetconMichael (Time)3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about Michael click here

By |June 28th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)Alternate
10-meter bear crawl
10-meter broad jump (focus on landing position)Skill WorkMetcon (No Measure)Bracing – Review strong tree bracing. Apply to plank position. Practice plank holds.5x: Metcon (No Measure)1:00 Superman-hollow flips
1:00 bottom of the squatMetconMetcon (No Measure)8:00
1:00 plank hold (braced)
10 super-slow air squatsMetcon (No Measure)Tag – One wall walk-up if taggedWarm-upWarm-up […]

By |June 28th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM FOR 10 mins
0dd mins 10 Thrusters 95/65
even mins 1 round of CindyWeightliftingFront Squat (1×1)find a RM

By |June 27th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)warm up with a deck of cardsWeightlifting1 power sn.+1 hang snatch+2 OHS (1@60 1@65 1@70 1@75 1@80 1@85 1@90)Start @ 60 of your hang snatch. Go up each lift there will be 6 liftsMetconMetcon (AMRAP – Rounds and Reps)EMOM for 16 mins
odd mins 7 Burpee pull ups
Even […]

By |June 26th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)Stinky Feet Races – With shoes off, kids line up shoulder to shoulder at start line, take off one sock, and grasp it with the bottom of the sockless foot. On go, they see who can hop the farthest holding their sock.Skill WorkMetcon (No Measure)KB Dead lift
KB SwingMetcon4x : […]

By |June 26th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightlifting1 PCL, 1 CL. 2 Jerks every 90 sec go up in weight every setstart at 55, every min go to 65 70 […]

By |June 25th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFit

By |June 25th, 2018|Categories: WOD||0 Comments