January 21, 2020

CrossFit 5150 - CrossFitWeightliftingBack Squat (60/4, 70/4, (75/3)4)MetconMetcon (Time)For time: 3 Rounds 15 Front squats 135/95 15 T2b

January 20, 2020

CrossFit 5150 - CrossFitWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (Time)"If you can't fly, then run, If you can't run, then walk, If you can't walk, then crawl, but whatever you do, you have to keep moving forward." ~MLK For...

Sanctuary Sunday

CrossFit 5150 - CrossFitWeightliftingP.Sn. + OHS12 min. EOMOM 60/3+2, 65/3+2, (70/2+2)3, 75/2+2MetconMetcon (Time)"Coach Charlie" For time: 35 Back squats 135/95 35 Kbs 1.5/1.0 35 Front squats 115/75 35 Kbs 1.5/1.0 35 Thrusters 95/65 35 Kbs 1.5/1.0 35 Overhead squats...

January 18, 2020

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 30 min. AMRAP 100/70 Cal row 50 Box jump overs 50 G2OH *G2OH weight increases each round. Rd 1: 115/75 Rd 2: 135/95 Rd 3: 155/105 Rd 4: Max reps at 155/125

January 17, 2020

CrossFit 5150 - CrossFitMetconMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsThis is a benchmark WOD. Athletes will count for each other. Have fun!

January 16, 2020

CrossFit 5150 - CrossFitWeightliftingHg. P. Cl. + Cl.EOMOM 12 min. 60/2, 65/2, (70/2)2, 75/2, 80/2MetconMetcon (Time)For time: 21-15-9 Power Clean 155/105 Cal Bike

January 15, 2020

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Rounds and Reps)30 min. AMRAP 40 Dubz (80 singles) 30 Medball (20/14) step ups 24/20 200m run 20 Burpees 10 Kbs 2.0/1.5

January 14, 2020

CrossFit 5150 - CrossFitMetconMetcon (AMRAP - Reps)12 min. EMOM Min 1: 3 Push press 115/75 Min 2: 5-10 Strict pull-upsMetconMetcon (Time)For time: 21-15-9 Deadlift 225/155 T2b HR Push-ups

1/13/2020

CrossFit 5150 - CrossFitWeightliftingDeadlift20 minutes to build to a heavy set of 3.MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

1/12/2020

CrossFit 5150 - CrossFitMetconMetcon (Time)Teams of 3: For time: 120 Deadlifts, 600m Run 90 Hang Power Cleans, 600m Run 60 Push Jerks, 600m Run 3mi Bike 60 Push Jerks, 600m Run 90 Hang Power Cleans, 600m Run 120 Deadlifts, 600m Run600m Run = 3 x 200 relays 1st half...

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