4-18-18

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 (5×2 start at 60% go up each set)Metcon3: Metcon (Time)row 750
15 T2B
15 KBs 2.0/1.5

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

4-17-18

CrossFit 5150 – CrossFitWarm-up2x: warm up #8 (No Measure)run 200 /row250
10 chin ups
10 jefferson curls
10 scapula pull ups
10 squatsWeightliftingSplit Jerk (5×2 start at 60 % go up from there )Metcon3: Metcon (Time)20 Alternating Pistols
15 Sumo DLHP 105/70lbs
10 bar Muscle Ups

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

4-16-15

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×2 start at 60 % Go up in weight each time )MetconMetcon (AMRAP – Rounds and Reps)15 min amrap
1 strict HSPU
1 pull up
1 thruster
2 strict HSPU
2 pull ups
2 thrusters
3
3
3
ect till the 15 mins is upadd 1 rep every round

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDL + Hg. P.Cl. + P.J.16 min. E2MOM
(60/4+3+2)2, 65/4+3+2, (70/4+3+2)2, 75/4+3+2, (80/4+3+2)2MetconMetcon (AMRAP – Reps)Today, we will honor the 15 lives lost in the Humboldt Broncos bus crash on Friday, April 6, 2018.

15 Broncos
30 min. AMRAP

15 OHS 95/65
15 GHD sit ups/V ups
15 BJs 30/24
15 C2b
15 Cal. row

*Athletes will go down […]

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

4-14-18

CrossFit 5150 – Barbell clubWarm-upBBW rest when your dead (6×1 )snatch grip dead lift to power position+ hang snatch
work to 65%of 1RM snatch for 6 singals
target in crease10#/week if work sets are above 220
target in crease5#/week if work sets are below 220BBW rest when your dead (1×3)Front Squat Work to 75% of 1RM Front […]

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

4-14-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (find MTR for the day )MetconMetcon (Time)run 800
9 DL
run 600
15 DL
run 400
9 DLTake 65% of your MTR of the day. When done and putting in score after you put in time in box below put in weight you did

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

4-13-18

CrossFit 5150 – CrossFitWarm-upMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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

4*12*18

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×3@ 70)MetconMetcon (Time)21-15-9
shoulder press 95/65
200 m framer carry 1.5/1.0
T2B
200 m farmer carry
situps

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

4-12-18

CrossFit 5150 – Barbell clubWeightliftingBBW rest when dead 3 (1×1)Snatch from Blocks Work to 85% of your 1RM Snatch for a single, then decrease weight for 3×2.BBW rest when dead 3 (3×2)For Drop Sets 3×2, decrease weight by 30# down if heavy single is above 220
For Drop Sets 3×2, decrease weight by 203 down […]

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

4-11-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (1×1)find a MTR for the dayMetcon3 : Metcon (Time)10 hang power cleans
10 C2B pulls
10 WB 20/14on the hang power cleans use 75% of your MTR for today

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