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


warm up (No Measure)


run 200 or row 250

10 shoulder pass overs

5 pull ups

10 push ups

10 jefferson curls

15 squats


Clean and Jerk (2×3@70 )

Clean Pull (3×3@ 90 )

Clean Grip Dead Lift (3×3 @100 (of clean) )

dead lift with both hands hands pronated. you can not use reverse grip

Metcon (No Measure)

Hanging Leg raises 3×10

Metcon (Weight)

KB side bends 3×10