You want to know a big secret? Most people are bored at their gym. And that’s why they are hate going and and usually give-up. The reason? There is no planned workout, no coach to instruct you and the same workout day after day. At 5150 we use hard science to create unique workouts designed for maximum results at 5150 today.
Guess what? It probably wasn’t you – yeah those extra cupcakes didn’t help – but you didn’t have a community to support you, coaches to lead you and you probably didn’t look forward to working hard at the gym.
From the tough mudder to a triathlon or marathon. From power lifting to CrossFit or GRID competition. From soccer, football, ice hockey to everything in-between. We know CrossFit builds better athletes because we’ve seen it happen every day since 2009! From teenagers trying to make the team, to seniors doing their first marathon – everyone gets better at 5150.
Or in a bathing suit? Or just feel great about how you look. Let’s face it, all the health and fitness benefits aside – it really comes down to the fact that we all want to look good in our birthday suit. Just to know you can streak naked across the mall and people will be impressed and not horrified. It’s a powerful feeling.

 

 

 

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April 20, 2018


CrossFit 5150 – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

Men throw 20-lb. ball to 10-ft. target women 14-lb ball to 9-ft. target

Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Scaled

Complete as many rounds as possible in 20 minutes of:

50 wall ball shots

50 double-unders

30-second handstand hold

50 double-unders

50-cal. row

50 double-unders

30-second handstand hold

50 double-unders

Men: 14-lb. ball to a 10-ft. target

Women: 10-lb. ball to a 9-ft. target
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 20 minutes of:

25 squats

25 single-unders

25-ft. bear crawl

25 single-unders

25-cal. row

25 single-unders

25-ft. bear crawl

25 single-unders

CrossFit Journal: The Performance-Based Lifestyle Resource