12-16-17

CrossFit 5150 – CrossFitWarm-upLA Crippler (Time)30 back squats 255/155
Run 800MetconWeightliftingClean and Jerk (find a 1 Rm )

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

12-15-17

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 jogMetconCrossFit Games Open 13.2 (AMRAP – Rounds and Reps)10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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

12-14-17

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)8 min Emom
odd .30 sec headstand
even max effort hanging Lsitafter .30 hsh rest .30 And dont be afraid to try off the wallMetcon (Weight)9 min emom
min1,4,7 =3 thrusters
min 2,5,8= 2 Thrusters
min 3,6,9=1 thrusterskeep going up in weight work to a heavyBench Press (8@65 6@70 4@75 2@800)alternate with pike box HSPUMetcon […]

By |December 13th, 2017|Categories: WOD||0 Comments

12-13-17

CrossFit 5150 – CrossFitWarm-upWeightliftingCleanEmom 10 min
3 squat cleans
go up in weight try hit a heavy 3 unbrokenMetconMetcon (5 Rounds for time) E5mom for 5 rounds
200 m run
5 bar mu
9 DB DL 50\35
6 DB cleans
3 DB front squats

By |December 12th, 2017|Categories: WOD||0 Comments

12-12-17

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingSnatch15 min emom
3 full snatches
work up to a heavyMetcon (No Measure)21-15-9
OHS 115/75Goal is to do them unbrokenMetconMetcon (Time)50 wallballs 20/14
30 C2B pull upsGoal is to do it in under 5 mins

By |December 11th, 2017|Categories: WOD||0 Comments

12-11-17

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 squatsWeightliftingFront Squat (5@75 3@85 2@90)MetconMetcon (AMRAP – Reps)10 min emom
odd 45 sec on rower or AB
even 12 DB S2oh +6burpeesrest 5 minsMetcon (Time)row a 2 K

By |December 10th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/2)2, 80/3)MetconMetcon (AMRAP – Rounds and Reps)Partner WOD
18 min. AMRAP
3, 6, 9, 12, 15,…
WBs 20/14
KBs 1.5/1.0
Dball Over shoulder 80/50
Partners alternate complete rounds. For ex.: athlete A completes full set of 3s, then athlete B completes 3s, 6s, 6s, 9s, 9s,…
Scoring: round 1 […]

By |December 9th, 2017|Categories: WOD||0 Comments

12-9-17 GEG

CrossFit 5150 – CrossFitMetconRFT: Metcon (Time)6-12-18-12-6

DB (or KB) Power Snatch, 50/35 (or 1.5/1.0)
T2B

Rx+ is 80/50.

By |December 8th, 2017|Categories: WOD||0 Comments

12-8-17

CrossFit 5150 – CrossFitWarm-upMetconKlepto (Time)4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011To learn more about Klepto click here

By |December 7th, 2017|Categories: WOD||0 Comments

12-7-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconMetcon (Time)21-15-9-6
ThrustersGoal is to go unbrokenWeightliftingBench Press (8@65 6@70 4@75 2@80 )alternate with push upsPush-ups (8-6-4-2- )These are weighted try a little heavier than last week

By |December 6th, 2017|Categories: WOD||0 Comments