7-16-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUs/45 SUsWeightliftingHang Power Clean (3@80)Every 90 sec 3 reps for 9 minsMetcon4 x: Metcon (Time)20 DUs/60 SUs
20 HP CL. 115\85
10 S2OH
10 bar over Burpees

By |July 15th, 2018|Categories: WOD||0 Comments

7-16-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)Warm Up: shuffle the deckMetconMetcon (No Measure)Everyone does a form of side shuffle and trainer calls a color. Those people wearing that color are those who are it. Everyone else is free to be tagged, when tagged you become one of the taggersMetcon (Time)Wod:
5 rounds
5 pushups
3 second plank […]

By |July 15th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Rounds and Reps)Partner WOD

35 min. AMRAP

50 DB Hg. Cl. & Press (50/35)
50 WBs 20/14
Run 200m together
50 HSPUs
50 WBs
Run 200m
50 DB Sn. (50/35)
50 WBs
Run 200m
20 BMUs (scale= 2 ring rows/2 push ups)
50 WBs
Run 200m together

*Partners alternate rest/work.CoreMetcon (No Measure)Tabata ABs
T1)
Bicycle
Sit ups
High crunch
Plank

rest 1 min.

T2)
Flutter kicks
Scissors
V ups
Butt […]

By |July 14th, 2018|Categories: WOD||0 Comments

7-14-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Snatch (3×3@80)Metcon4x: Metcon (Time)5 unbroken pwr snatch 95/65
10 bar over bupree
15 unbroken KBs 2.0/1.5IF you break on snatches or KBs 3 burpees on spot eveytime you break. If doing RX you also have to start over in not doing rx just start where you left off
RX+ 115/75

By |July 13th, 2018|Categories: WOD||0 Comments

7-13-18

CrossFit 5150 – CrossFitWarm-upMetconBarraza (AMRAP – Rounds and Reps)18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here

By |July 12th, 2018|Categories: WOD||0 Comments

7/19/18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)1:00 lateral jumps over hurdles
2:00 squats
1:00 box jumps
2:00 incline push-ups
1:00 flutter kicksSkill Work3x: Metcon (No Measure)1:00 hop on one foot holding other foot in front => switch feet and repeat
1:00 hop on one foot holding one foot in back => switch feet and repeatMetconMetcon (AMRAP – Rounds and […]

By |July 12th, 2018|Categories: WOD||0 Comments

7-12-18

CrossFit 5150 – CrossFitWarm-upWeightliftingOverhead Squat (5@55 4@65 3@70 2@75 2@80)Dumbbell Bench Press (find 1RM)*Build weight each set.

By |July 11th, 2018|Categories: WOD||0 Comments

47-11-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)tabatta plank
tuck jumpsSkill WorkMetcon (No Measure)practice Jumping rope
10 minsMetcon (Distance)Row 5 minutesWarm-upWarm-up (No Measure)3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels
10 arm circles forward and backward => 10 arm swings forward-backward and side-to-side
5 jumping blocked squats => 5 burpees => 5 push-ups
10-second active hang […]

By |July 10th, 2018|Categories: WOD||0 Comments

7-11-18

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (1RM)you will have 15 mins to find your 1 rmMetconHelen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

By |July 10th, 2018|Categories: WOD||0 Comments

7-10-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Clean (3×3@80 drop and reset after each lift )3 : Metcon (Time)10 pwr cln 135/95
10 BJs 30/24
10 HSPU
30 unbroken DUs

By |July 9th, 2018|Categories: WOD||0 Comments