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 #001 (No Measure)

run 400/row 500

10 scap pull ups

5 forward/5 backwards

30 sec handstand hold

5 inch warms

5 beat swings

5 T2B /hanging leg raises


4x: Metcon (Time)

50 DUs

10 thrusters 75\55

10 DB snatches

10 T2B

Skill Work

Metcon (No Measure)

Db press 5 sec on way down 3×5

Db bent over rows 3×10

Skull crushers w/Db 3×10
on Db press you can push press push jerk to get it up just come down 5 sec. and 2 Db on this one

bent over rows 1 side at a time

skull crusher only 1 Db

go up in weight every time