Today’s WOD

The WOD is posted at 7pm each night for the next day. You can also see past WODs by scrolling down to get an idea of the 5150 programing.


CrossFit 5150 – CrossFit


3x : Warm-up (No Measure)

10 scap pull ups

360 scap pull ups 5 forward 5 backwards

15 lunges

10 beat swings on bar

15 squats


z press (3×10 )

Sitting on floor with legs in front of you DB in each hand strict press for seated position
Go up in weight each set


Metcon (Time)

1000 m Row

100 Thrusters 95/65

Metcon (No Measure)

3×10 pike seated leg raises

3×10 straddle leg raises

3×10 hollow rock

rotate between movements