6-12-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Clean (3×3 @75 %)each week try to go up 5 LBS
If you can. At the end of 4 weeks you will be testedFront Squat (3×3 @ 75)pause squats 5 sec down 3 sec in the holeClean Pull (3×3 @ 75% )each week go up 10 %

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

6-11-18

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (3 Rounds for reps)EMOM 3 mins
ski erg cals
erg bike cals
burpeesThen rest 2 mins then do it 2 more time w/2 min restWeightliftingFront Squat (5×3 start at 60% go up in weight every set)tempo squat 5 sec. down and 3 sec in hole explode up

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

Sunday Sanctuary

CrossFit 5150 – CrossFitWeightliftingP.Cl. + Jerk +JerkE2mom for 14

65/2, 70/1, 75/1, 80/1, 85/1, 85/1*MetconMetcon (Time)Running DT

5 Rounds for time

400m run
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

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

6-9-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)partner wod 1 person rows while the other recovers
row 50-40-30-20-10 calsMetcon (No Measure)mobility

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

6-8-18

CrossFit 5150 – CrossFitWarm-upMetconJack (AMRAP – Rounds and Reps)20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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

6-7-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Snatch (3×5 @ 70 % )go up in weight 5 to 10 pounds each week. on the 4 th week you will be testedSnatch Balance (3×5 @ 60% )go up in weight 5 # each weekOverhead Squat (3×3 @70% )Go up in weight 5 to 10 # each week

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

6-7-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EMOM for 7 mins
1 push press + 1 push jerkstart at 60 % of your push press go up in weight every setMetcon6 x: Metcon (Time)row 300 m
10 T2B

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

6-6-18

CrossFit 5150 – CrossFitWarm-upTurkish Get Up (3×10)5 with rt hand/ 5LT hand 1.0\17#
5 with RT hand /5LT hand 1.5/26#
5 with RT hand / 5 LT hand 2.0/ 1.0WeightliftingDeadlift (3×3@80)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 mins
6 Deadlifts 275/185
6 thrusters 135/95
19 burpees
71 DUs

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

5-5-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Clean (3×3 @75 %)each week try to go up 5 LBS
If you can. At the end of 4 weeks you will be testedFront Squat (3×3 @ 75)pause squats 5 sec down 3 sec in the holeClean Pull (3×3 @ 75% )each week go up 10 %

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

6-5-18

CrossFit 5150 – CrossFitWarm-upwarm up 13 (No Measure)10 shoulder pass overs
10 Bulgarian split squats on each leg
10 push ups
20 DUs or 60 SUsMetconKaren (Time)For Time:
150 Wall-Ball Shots, 20# / 14#WeightliftingBench Press (3×3 @85)

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