8-8-18

CrossFit 5150 – CrossFit KidsWarm-up3x: Warm-up (No Measure)10 jumping jacks
5 jumping squats => 5 super-slow squats
0:30-1:00 bottom of the squat
100-meter runMetconMetcon (No Measure)2x
100-meter farmer’s carry
1:00 overhead hold
1:00 handstand hold

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

8-7-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Clean (3 @85 )warm up to 85 % and you will be doing a 6 min EMOMMetconMetcon (Time)21-18-15-9
pwr cleans 135/95
pull ups

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

8-6-18

CrossFit 5150 – CrossFitWarm-up2x: warm up 13 (No Measure)10 shoulder pass overs
10 Bulgarian split squats on each leg
10 push ups
20 DUs or 60 SUsWeightliftingFront Squat (3@85)EMOM for 6 minsMetcon4x: Metcon (Time) 6 front rack lunges 135/95
6 HSPU
30 Air Squats

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

8-6-18

CrossFit 5150 – CrossFit KidsWarm-up2x: Warm-up (No Measure)400-meter run
10 blocked squats
10 burpees
10 ring rows
400-meter runMetconMetcon (Time)5 rounds
150-meter row sprint
10 jumping squats
Rest 1:00

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Sn. + 1 OHS16 EOMOM
1/50, (1/60)2, (1/65)2, 1/70, 1/75, 1/80, 1/85*

*The sets of 2 are within the 2 min. lifting time.MetconMetcon (Time)”Chaos”

30 Cal row ( ski erg)
30 Burpee to target
40 OHS 45/35
40 Pistols
25 BJO 30/24
100m Heavy object carry

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

8-4-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)8 rounds
8 single armed thrusters 1.5/1.0
8 pistols w/KB
8 reverse lunges w/kb

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

8-4-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)run dog through course slowSTRENGTHMetcon (AMRAP – Reps)Dog bites Flirt
Handler dose Back Squats 135/95 for repsWhen dog bites flirt handler starts to back squats. Dog lets go and reps stop. you will have 3 attemps. With every attemp you will start at 0MetconMetcon (Time)run 50 m forward
run 50 […]

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

8-3-18

CrossFit 5150 – CrossFitWarm-upMetconHolbrook (10 Rounds for time)10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click here

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

8-2-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Clean (3@ 80 )EMOM for 6 mins do 3 liftsMetconMetcon (Time)10,9,8,7,6,5,4,3,2,1
HG CL 135/95
1,2,3,4,5,6,7,8,9,10
T2b

By |August 1st, 2018|Categories: WOD||0 Comments

8*1*18

CrossFit 5150 – CrossFitWarm-upMetconThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)you will have 4 min or 3 attemps to get a 1 rep max. 4min is up move to the next lift

By |July 31st, 2018|Categories: WOD||0 Comments