7-31-18

CrossFit 5150 – CrossFitWarm-upMetcon4x: Metcon (Time)10 weighted step ups 24/20
run a 400
10 DB/KB PP 53/35
run a 400

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

7-30-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)Tic Tac ToeSkill WorkMetcon (No Measure)Push-up – “Strong tree” on the ground. Muscles on, tummy tight, go to plank at top.MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
10 box jumps
10 push upsMetcon (No Measure)GAME:
Single-leg hop races (foot in front, in back, crossed in front, etc.)

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

7-30-18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Snatch (3×5 @80 )Metcon3x : Metcon (Time)10 HP SN 115/85
20 WBs 20/15
50 DUs

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Matt 16
For time:

16 DL 275/185 (scaled 185/125)
16 HPC 185/125 (scaled 135/95)
16 PP 135/95 (scaled 95/65)
Run 800m
16 DL
16 HPC
16 PP
Run 800m
16 DL
16 HPC
16 PP

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

7-28-2018

CrossFit 5150 – CrossFit15min: Metcon (AMRAP – Rounds and Reps)2-4-6-8 and so on…
TTB
Wall Walks

Rx+ is add 4 shoulder taps per wall walk.

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

7-17-18

CrossFit 5150 – CrossFitWarm-upMetconGriff (Time)For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here

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

7-26-18

CrossFit 5150 – CrossFitWarm-upWeightliftingBehind The Neck Jerk (5@55 4@65 3@75 2@80)Hang Power Snatch (1×1)

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

7-25-18

CrossFit 5150 – CrossFit KidsWarm-upWarm-up (No Measure)5 handstand holds or attempts.
100 m run
5 wall walks
100 m run
5 cartwheelsSkill Work3x: Metcon (No Measure)10 squats real slowMetcon3x: Metcon (Time)500 m row
15 squats
10 DB push press
10 burpees

By |July 24th, 2018|Categories: WOD||0 Comments

7-25-18

CrossFit 5150 – CrossFitWarm-upMetcon100 burpees (No Measure)100 burpees for time3x: Metcon (Time)4 burpee w/DL KB 1.5/1.0
3 DL
2 Cleans
1 Thruster
25 m farmer carry one up one down switch on the way back
run a 200 w/no KBsuse 2 KBs
RX+ 2.0/1.5
Get some

By |July 24th, 2018|Categories: WOD||0 Comments

7-24-18

CrossFit 5150 – CrossFitWarm-upWeightlifting1 PCL, 1 CL. 2 Jerks every 90 sec go up in weight every setstart at 65 % for 9 minsMetconMetcon (Time)21-15-9
medball clean WB 20/14
chin ups
BJ s 30/24

By |July 23rd, 2018|Categories: WOD||0 Comments