2/29/2020

CrossFit 5150 - CrossFitMetconMetcon (Time)"Steel Toe" Teams of 3 1,000 meter row 30 Toes to bar into... 21 Burpee box jump overs 21 Clean and jerks 135/95 21 Burpee box jump overs 21 Clean and jerks 155/105 21 Burpee box jump overs 21 Clean and jerks 185/13530 min...

2/28/2019

CrossFit 5150 - CrossFitMetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand...

2/27/2020

CrossFit 5150 - CrossFitWeightliftingDeadlift (5 x 3 )Build to 75%-80% for working sets - go by feel. Build only as form allows do all 5 sets at same weight.MetconMetcon (Time)"Woman on fire" 3 rounds of Cindy, 25 double unders 3 rounds of Cindy, 25 double...

2/26/2020

CrossFit 5150 - CrossFitWeightliftingMetcon (Weight)E3MOM: 18 Macho Man ComplexMacho Man Complex is: 3 Power Cleans 3 Front squats 3Push JerksMetconMetcon (Time)"Arm and Hammer" For Time: 15 Clusters 115/75 into... 3 rounds: 21/18 calories bike/row 15 pullups into......

2/25/2020

CrossFit 5150 - CrossFitGymnasticsMetcon (AMRAP - Reps)4 min - max reps of Handstand pushups --Rest 2 min--*Modify as needed If an athelet is able to do HSPU, they should try to accumulate as many reps as possible.Metcon (AMRAP - Reps)4 min - Max reps of pull...

February 24, 2020

CrossFit 5150 - CrossFitWeightliftingBack Squat (9/50, 7/55, 5/60, 3/70, (1/80)5* )With a running clock (13 min): On the 0: 9 reps On the 2: 7 reps On the 4: 5 reps On the 6: 3 reps On the 8: 1 rep On the 9; 1 rep On the 10: 1 rep On the 11: 1 rep On the 12: 1 rep New...

Sanctuary Sunday

CrossFit 5150 - CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (AMRAP - Reps)EMOM 5 Rounds 1 min. Cal. row or bike 1 min. P. Cl. 135/95 1 min. Lateral barbell burpees 1 min. Pistols 1 min....

Track Day at Chittick Field! (1900 Walnut Ave.)

CrossFit 5150 - CrossFitWarm-upMetconFT: Metcon (3 Rounds for time)"Run Between the Raindrops" (It's not 3 rounds, it's 3 scores - 400m, 400m and 200m) Billy Mills 800m Rest 4mins Run 400m Rest 2mins from last finisher Run 400m Rest 2 mins from last finisher Billy...

February 21, 2020

CrossFit 5150 - CrossFitMetconBowen (Time)3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24"In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The...

February 20, 2020

CrossFit 5150 - CrossFitWeightliftingSnatch balance + Pausing OHSOn the 1:30 x 4 sets (6 min.) Snatch Balance Complex 1 Sn. balance + 1 Pausing OHS (3 sec. in bottom) * Start at 55% of your snatch and build weight as form dictatesHg. P. Sn. + OHS + Hg. Sn.On the...

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