6-4-18

CrossFit 5150 – CrossFitWarm-upwarm up #5 (No Measure)5 inch worms
10 scap pull ups
10 push ups
20 toe touchesMetcon6x: Metcon (Time)100 m sprint
50 DUs
10 DB/KB Thrusters
10 burpees

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCl & JE2MOM
14 min.
60/2, 70/2, 80/2, 85/2, (90/2)2, 80/2MetconMetcon (Time)2 Rounds
10 P. Sn. 135/95
12 B.O.B.

Directly into

2 Rounds
10 P. Sn. 95/65
12 B.O.B.

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

6-2-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingShoulder Press (3×5 @ 65% )go up in weight 5 # every weekBehind The Neck Jerk (3×3 @70 % )go up in weight 5 to 10 # each weekZots Press (3×3 @ 60% )go up in weight 5 # each week

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

Meanwhile in Kansas… (Courtesy of Jacob Heppner)

CrossFit 5150 – CrossFitMetconFT: Metcon (Time)With a partner, 100 BBJO (24/20)
Every 2 minutes (including 0:00), wheelbarrow carry your partner around the circle of boxes (switch wheelbarrow partner each round).
Rx+ is 30/24.

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

6-1-18

CrossFit 5150 – CrossFitWarm-upMetconBlake (Time)4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here

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

5-31-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Snatch (3×5 @ 70 % )go up in weight 5 to 10 pounds each weekSnatch 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 |May 30th, 2018|Categories: WOD||0 Comments

5-31-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)Hang power Snatch
E2min x for 14 mins
3 reps at 70%
Hold catch position for 2sec, technique work. Do not muscle throughMetconMetcon (Time)4 rounds
7 OHSQ at 115/85
7 c2b
50 DUs

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

5-30-18

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)3×10/10
Bulgarian split squat
DB row 50/35
3×15/15WeightliftingDeadlift (3×5@80 )Metcon (Time)5 RDS
6 pwr snatch at 115/85
3 bar MU

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

5-29-18

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingMetcon (Weight)Squat Clean Thruster Ladder
Warm up to 60 % of your clean and jerk
Add 10 lbs EMOM
only 3 attempts per min
Go until failureMetconMetcon (3 Rounds for reps)AMRAP 3min x 3
10 KB swing at 2.0/1.5
50 […]

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

5-29-18

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 |May 28th, 2018|Categories: WOD||0 Comments