9-4-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (6×3 )EMOM for 6 mins
have to be linked together
starting at 60 % and giong up in weight every minMetcon (Time)21-15-9
run 200/row 250
bjs 30/24
K2E
push press 135/95

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

Happy Labor Day!

CrossFit 5150 – CrossFitMetconMetcon (Time)Grab Your Partner!
For time:

Double Trouble Girls

Double Diane
42-30-18
Deadlift 225/155
HSPUs

run 600m together

Double Grace
60 C & J 135/95

run 400m together

Double Annie
100-80-60-40-20
Double unders
sit-ups

200m run

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For time:
14 min.

50 Wbs
30 BFB
With the remainder of time, one rep max. snatchAdd performance: 1 rep snatch..WeightliftingBack Squat (60/3, 70/3, (80/3)2, (85/2)2)CoreMetcon (AMRAP – Rounds and Reps)10 min. AMRAP

10 Sit ups with 15# plate overhead
10 T2b
10 Mountain climbers
10 SweepersDrinks & FunAfter our hard work, let’s celebrate Labor Day! We […]

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

9-1-18

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)200 m farmer carry 1.5/1.0
30 KBs
30 goblet squatsif everyone finishes work on skill. Odd objects, pull ups, DUs work on something

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

8-31-18

CrossFit 5150 – CrossFitWarm-upMetconMcGhee (AMRAP – Rounds and Reps)30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereThis is Ricks request so everyone blame him.
LOVE you Rick

By |August 30th, 2018|Categories: WOD||0 Comments

8-30-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDrop Snatch (find a MTR for the day )Heaving Snatch Balance (find MTR for the day )

By |August 29th, 2018|Categories: WOD||0 Comments

8-29-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (4×4 @ 70)5 sec in the whole and 10 sec on topMetcon3 x : Metcon (Time)5 deficit HSPU
200 m run
5 bar mu
200 m run
10 OH lunges 1.5/ 1.0

By |August 28th, 2018|Categories: WOD||0 Comments

8-28-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Clean (6×4 @75)EMOM in 6 mins
do 4 hang cleansMetcon4x: Metcon (Time)9 hang power cleans 155/105
9 BOB
9 BJ 30/24

By |August 27th, 2018|Categories: WOD||0 Comments

8-27-18

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 SUsWeightliftingThruster (6×6 ) 6 min EMOM
starting @ 70 % of your 1 RM and go up in weight every min.MetconMetcon (AMRAP – Rounds and Reps)15 min amrap
3 thrusters […]

By |August 26th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)For Time:

1k row
10 OHS 105/75
10 BOB
20 OHS
20 BOB
30 OHS
30 BOB
1k row

By |August 25th, 2018|Categories: WOD||0 Comments