1-02-18

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUsWeightliftingFront Squatemom 10
1min=3@65
2 min =3@75
3-10min=3@80Push Jerk (10×1)MetconMetcon (Time)emom 12 min
1min=15 T2B
2mins=35 DUs
3min=15 Thrusters 95/65
for time 5 min time cap
25 T2B
50 DUs
15 Thrusters 95/65

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

1-1-18

CrossFit 5150 – CrossFitWarm-up3x: Metcon (Time)20 clusters 135/95
18 KB swings 1.5/1.0
20 alternating WB
18 Goblet squats
20 thrusters 95/65
18 pull ups

By |December 31st, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Countdown to 2018

For time:
100 Squats
90 Dubz
80 Sit ups
70 Kb swings 1.5/1.0
60 Push ups
50 Deadlifts 135/95
40 Wallballs
30 Jerks 135/95
20 T2b
10 Cleans
20 HSPUs
18 Cal. row
HAPPY NEW YEAR!

By |December 30th, 2017|Categories: WOD||0 Comments

12-30-17

CrossFit 5150 – CrossFitWarm-upFran (Time)21-15-9
Thrusters, 95# / 65#
Pull-upspartner wod every thing is unbroken if you break it is 10 burpeesGrace (Time)For Time:
30 Clean and Jerks, 135# / 95#Randy (Time)For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was […]

By |December 29th, 2017|Categories: WOD||0 Comments

12-29-17

CrossFit 5150 – CrossFitWarm-upWarmup 5150 (No Measure)3x
run 200 or row 250
5 pull ups
10 push ups
15 squatsMetconDanny (AMRAP – Rounds and Reps)20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn […]

By |December 28th, 2017|Categories: WOD||0 Comments

12-28-17

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)15 min emom
1-4 =5 squat cleans 135/95
5-7 =4 squat cleans 155/125
8-11=3 squat cleans 225/155
12-15=2 squat cleans 275/185
on the last one just go as have as possibleBack Squat (3 @80 )MetconMetcon (AMRAP – Rounds and Reps)E3MOM
5 bAR MU
10 bob
3 CLEANS

R1=165/125
R2=185/125
R3=205\135
R4=225/155
R5=235/165
R6=245/175

By |December 27th, 2017|Categories: WOD||0 Comments

12-27-17

CrossFit 5150 – CrossFitWarm-upMetcon6x: Metcon (Time)50 ft OHL
6 OHSAlternate arms each roundWeightliftingMetcon (Weight)EMOM 12 MINS
MIN 1=3 SQUAT SNATCH@70
MIN2=2 squat Snatch @80
min1=1 squat Snatch @90
min 4=restMetcon3x: Metcon (No Measure)10 hanging leg lifts 3sec down
30 sec hollow rocks
30sec HSH

By |December 26th, 2017|Categories: WOD||0 Comments

12-26-17

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsWeightliftingFront Squat (3@85 2@90 1@95)Shoulder Press (5×3 building with a 3 sec neg)start your first set at @60Metcon2x: Metcon (AMRAP – Rounds and Reps)3 min […]

By |December 25th, 2017|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)12 Days of Crossfit

For time:
1 MU
2 Cleans 135/95
3 Push Jerks
4 KB Sumo High Pull 2.0/1.5
5 Pull ups
6 Burpees
7 Kb swings
8 Wallballs
9 Dumbbell Snatches
10 HSPUs
11 T2b
12 ThrustersDrinks & FunWe will deck the halls with champagne to toast the holidays. Feel free to bring a treat or drink to share […]

By |December 23rd, 2017|Categories: WOD||0 Comments

12-23-17

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (find a 20 RM )MetconMetcon (Time)partner wod
50 FT synchronized lunges
50 synchronized WB 20/14
40 synchronized T2B
30 synchronized Bob
20 synchronized pull ups
50 ft synchronized lunges

By |December 22nd, 2017|Categories: WOD||0 Comments