CrossFit 5150 – CrossFitWarm-up3x : Warm-up (No Measure)10 scap pull ups
360 scap pull ups 5 forward 5 backwards
15 lunges
10 beat swings on bar
15 squatsWeightliftingz press (3×10 )Sitting on floor with legs in front of you DB in each hand strict press for seated positionGo up in weight each setMetconMetcon (Time)1000 m Row
100 Thrusters 95/65Metcon (No […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingC and J (60/3+3, (70/3+3)4) EOMOM
10 min.MetconMetcon (Time)For Time:
21 B. Sq. 155/105
21 Cal. row
21 P. Cl. 155/105
400m medball/dball run
21 MUs
400m medball/dball run
21 P.Cl. 155/105
21 Cal. row
21 B.Sq. 155/105

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


CrossFit 5150 – CrossFitWarm-upMetcon (Time)100 DUs
90 DL 135/95
80 pull ups
70 situps
60 push press
50 cals on rower
40 WB20/14
30 squats with your bar
20 T2B

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


CrossFit 5150 – CrossFit”I am a firm believer in rewarding yourself for the hard work it takes to change your lifelong behaviors, and sometimes this involves food. Maybe that means having an extravagant meal or a wonderful dessert now and again.” -Bob Greene-Warm-up3x: Warm-up (No Measure)10 jump squats
run 100 m
5 Hspu/ push upsMetconNancy (Time)5 Rounds […]

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


CrossFit 5150 – CrossFit”It is an indispensable requisite before any practical and permanent benefit can be derived from exercise, that it should be attractive and enjoyable. Any form of exercise that may be found so attractive as to be persistently followed up, merits consideration.” -Eugene Sandow-Warm-upWeightliftingSnatch Balance (5@35 4@55 3@65 2@75 2@85)MetconMetcon (AMRAP – Rounds […]

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


CrossFit 5150 – CrossFit”Several studies show that people tend to remember the peaks and ends of any experience. So try to focus on a peak moment during your last workout, perhaps when you had a real rush of energy. Also consider the sense of gratification you had when you finished.” -Tom Rath-Warm-up3x: Warm-up (No Measure)15 […]

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


CrossFit 5150 – CrossFit”I’m not exaggerating when I say that when I built up my health with proper exercise and nutrition, every day was a joy. I mean it. Every day. And it’s still that way. Sure I’m going to die one day. That happens to all of us. But isn’t it exciting to know […]

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


CrossFit 5150 – CrossFit”A swirl of happiness, enjoyment, and delight, pleasure is an essential part of a happy life.” -Denise Austin-Warm-up2x: Warm-up (No Measure)5 pull ups
5 burpees
10 walking lunges
100 m rowMetcon5x: Metcon (Time)200 m run
15 pull ups
`15 front rack lunges 95\65
1 rope climb

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


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)Every 4 minutes, run 200m

25 Box Jumps (24/20)
25 Power Snatch (95/65)
25 T2B
25 Goblet Squats (1.5/1.0)
25 S2OH (95/65)
25 Wall Balls (20/14)
25 V-ups
25 Chin Ups
25 KB Lunges (1.5/1.0)
25 Russian Twists with Wall Ball (20/14)

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


CrossFit 5150 – CrossFit”There’s a lot of people in this world who spend so much time watching their health that they haven’t had the time to enjoy it.” -Josh Billings-Warm-upMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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