6-20-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconMetcon (Time)1 bear 115/75
3 pull overs
200 m run
2 bears
6 strict HSPU
long jump to end of alley
then lung back

By |June 19th, 2015|Categories: Uncategorized||0 Comments

9-20-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconGriff (Time)For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here

By |June 18th, 2015|Categories: Uncategorized||0 Comments

6-18-15

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)6min AMRAP
10 UB wall ball 20/14
10 boxjumps 24/20
30 UB DUsMobilityMobility for the rest of time

By |June 17th, 2015|Categories: Uncategorized||0 Comments

6-17-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingClean (5×3)I want you to drop each one and reset fast.MetconMetcon (3 Rounds for time)9-6-3
front squats 205/135
C2B pull ups
rest 2min
12-9-6
front squats 185/115
chin ups
rest 2mins
15-12-9
front squats 135-95
psh ups

By |June 16th, 2015|Categories: Uncategorized||0 Comments

6-16-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingDeadlift (3×3)MetconMetcon (AMRAP – Rounds and Reps)11 min AMRAP
5 BAR MUs
10 deads 225/155
15 wall balls 20/14

By |June 15th, 2015|Categories: Uncategorized||0 Comments

6-15-15

CrossFit 5150 – CrossFitWarm-upMobilityWeightliftingGood Mornings (find a 1 RM)MetconMetcon (Time)21-15-9
C2B chin ups
OH lunges w/plate
run 200

By |June 14th, 2015|Categories: Uncategorized||0 Comments

6-15-14

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)FR.sqt Back squat OH squat
1 rep max do not rack bar till until the
3 lifts are doneMetconMetcon (Time)Medball Madness
800 M run w/MB 20/14
20 MB twist
600 M run w/MB
20 burpees w/MB
400 m run w/MB
20 box step overs w/MB
200 M run w/MB
20 pull ups w/MB

By |June 13th, 2015|Categories: Uncategorized||0 Comments

6-13-15

CrossFit 5150 – CrossFitWarm-upMetconSilver fox Grid (Time)40 KBs
40 T2B
40 BOB
40 thrusters 115/75You have 6 mins to finish after
the 6 min is up you have a
30 second rest. Then you do
it again. If you finish before
the 6 mins you have a longer break.

By |June 12th, 2015|Categories: Uncategorized||0 Comments

6-12-15

CrossFit 5150 – CrossFitWarm-upMobilityMetconJ.T. (Time)21-15-9
Handstand Push-ups
Ring Dips
Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

By |June 11th, 2015|Categories: Uncategorized||0 Comments

6-11-15

CrossFit 5150 – CrossFitWarm-upMobilityWork on lats and shoulders for at least 15 minsWeightliftingOverhead Squat (1×1)

By |June 10th, 2015|Categories: Uncategorized||0 Comments