1=12=18

CrossFit 5150 – CrossFitWarm-upMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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

1-11-18

CrossFit 5150 – CrossFitWarm-upWeightliftingWarm-upHang Power CleanEMOM 10 MIIN
7 Hng pwr cleans
start @70% go up if possibleBack Squat (3@65 3@70 3@75 3@80 3@85)

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

1-10-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingHang Power SnatchEMOM for 10 min
7 hng snatch
start @60% go up in weightMetcon2X: Metcon (Time)BUY IN 100 DUS
25 WBS 20/14
25 PULL UPS
25 KBS
25 SIT UPS
CASH OUT 100 DUS

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

1-9-18

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (5@55 4@60 3@65 2@70 1@80)Metcon4x: Metcon (Time)10 power cleans 135/95
8 S2OH
6 OHS

By |January 8th, 2018|Categories: WOD||0 Comments

1-9-18

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 squatsWeightliftingFront Squat (3@70 3@75 2@80 1@90)MetconMetcon (AMRAP – Rounds and Reps)13 Amrap
50 ft db Oh lunges
12 T2B
50 ft oh lunges
12 burpees with DB

By |January 7th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch (14 min. EOMOM 60/2, 70/2/, 80/2, 85/2, (90/2)3)MetconMetcon (AMRAP – Reps)3 Rds.
2 mins: Max Hg. P. Cl. (135/95)
2 mins: Burpee to a plate
2 mins: P. Sn. 95/65
Rest 2 min.

*Athletes will rotate between stations. Score is total reps.

By |January 6th, 2018|Categories: WOD||0 Comments

1-6-18

CrossFit 5150 – CrossFitMetconFT: Metcon (Time)150 WB 20/14 unbroken
Every time you break, do 5 DL at 135/95

Rx+ is DL 185/135

Courtesy of WoD Roulette

By |January 5th, 2018|Categories: WOD||0 Comments

1-5-18

CrossFit 5150 – CrossFitWarm-upMetconChelsea (AMRAP – Rounds and Reps)Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

By |January 4th, 2018|Categories: WOD||0 Comments

1-4-18

CrossFit 5150 – CrossFitWarm-upWeightlifting1 CLEAN + 3 JERKS 8SETS OF E2MOMBack Squat (FIND 1 RM)Metcon (No Measure)25 SITUPS
25 VUPS
25 HANGING LEG RAISES
1MIN PLANK

By |January 3rd, 2018|Categories: WOD||0 Comments

1-3-18

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsMetconMetcon (AMRAP – Reps)10 min Emom
odd 100ft oh db walk
even : 15 unbroken wallballs 20/14go as heavy as possible on the DB and the only thing that counts is wallballsMetcon (Time)27-21-15-9
OHS
C2BR1 95\65
R2 105/70
R3 115/75
R4 125/85

By |January 2nd, 2018|Categories: WOD||0 Comments