10-17-17

CrossFit 5150 – CrossFitWarm-up2: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsMetconMetcon (AMRAP – Rounds and Reps)Amrap in 4 min
FRAN
21-15-9-
Thrusters 95/65
pullupsrest 4 minsMetcon (AMRAP – Rounds and Reps)Amrap in 4 mins
Dian
21-15-9
Deadlifts 225/155
HSPUrest 4 minMetcon (AMRAP – Rounds and Reps)Amrap in 4 mins
Grace
30 clean and jerks 135/95

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

10-16-17

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×4@80)MetconNasty Girls (Time)3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#bar MU instead of MUs

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting10 min EMOM
Complex ( 1 time through, not 7) 95/65Bear ComplexPower Clean
Front Squat
Push Press
Back Squat
Second Push PressMetconMetcon (Time)Buy in: 100 Dubz

1-2-3-4-5-6-7-8-9-10

SDHP 95/65
Russian KB swings 2/1.5

Run 200

10-9-8-7-6-5-4-3-2-1

P.Cl. 95/65
Goblet squat 1.5/1

Cash out: 100 Dubz

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

10-14-17

CrossFit 5150 – CrossFitWarm-upMetcon (AMRAP – Reps)running clock
0-10:00
1 mile run
max clean and jerk 135/95
10:00-13:00 rest
13:00- 20:00
800 m
max power snatch 115/80
20:00-23:00 rest
23:00-27:00
400 m
max thrusters 95-65

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

10-13-17

CrossFit 5150 – CrossFitWarm-upMetconFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-ups15 MIN TIME CAPMobility

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

10-11-17

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingClean and Jerk (3+1@60 3+1@65 3+1@70 3+1 @75×2)6x: Metcon (Weight)3 hang squat cleans 185/135
1 push press
3 low hang SQ CLN (below Knee)
1 push jerk
3 Sq clns
1 […]

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

10-10-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsMetconMetcon (AMRAP – Rounds and Reps)4 min AMRAP
27 cals on rower
27 burpees
27 C2Brest 4 minsMetcon (AMRAP – Rounds and Reps)4 min AMRAP
21 cals
21 burpees
21 C2Brest […]

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

10-9-17

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 squatsWeightliftingBack Squat (4@60 4@70 4@75 4@80 x2)Metcon10x: Metcon (Time)7 SDHP
7front squats
7 push press 95/65

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

10-7-17

CrossFit 5150 – CrossFitWarm-upMetcon2x : Metcon (Time)600 run easy
400 run fast
no rest between distance or setrest 2 mins2x : Metcon (Time)400 run slow
200 fast
no rest between distance or setsyou will have 20 mins to finish both runsMetcon (Time)20 thrusters 135/95
rest 2 mins
15 Thrusters 185/135
rest 2 mins
9 Thrusters 205/145

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

10-6-17

CrossFit 5150 – CrossFitWarm-upMetconRandy (Time)For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click hereMetcon (No Measure)10 min DUs
10 min pullups
10 HSPU
10 HSH
10HSWOk people we need to work on skills and […]

By |October 5th, 2017|Categories: WOD||0 Comments