1-20-14

CF5150 Box #1 – CrossFitView Public WhiteboardMobilityWarm-upGymnastics18: Pull-upsWeightliftingDeadlift (3×5)MetconMetcon (AMRAP – Rounds and Reps)Amrap in 15 mins

25 wall balls 20/15
10 Kb C&J 1.5/1.0
5 dead lifts 275/205
2 rope climbs
run 400If you can not rope climb you will do 5 pull ups and 5 push ups per rope climb

By |January 20th, 2014|Categories: Uncategorized||0 Comments

1-18-14

CF5150 Box #1 – CrossFitMobilityWarm-upMetcon5x: Metcon (Time)10 HSPU
20 pistols
20 KB swings 2.0/1.5
10 pull ups
run 200 m

By |January 18th, 2014|Categories: Uncategorized||0 Comments

1-17-14

CF5150 Box #1 – CrossFitWarm-upMobilityGymnastics9x: Pull-upsMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

By |January 17th, 2014|Categories: Uncategorized||0 Comments

1-16-14

CF5150 Box #1 – CrossFitMobilityWarm-upGymnastics9x: Pull-upsWeightliftingSplit Jerk (1 RM)

By |January 16th, 2014|Categories: Uncategorized||0 Comments

1-15-14

CF5150 Box #1 – CrossFitMobilityWarm-upGymnastics10x: Pull-upsWeightliftingHang Power Snatch (3×5)Metcon10 x: Metcon (Time)10 rounds
7 T2B
7 thrusters 115/75

By |January 15th, 2014|Categories: Uncategorized||0 Comments

1-14-14

CF5150 Box #1 – CrossFitMobilityWarm-upGymnastics11x: Pull-upsWeightliftingSplit JerkMetconMetcon (Time)21-15-9
burpee box jumps 24/20
burpee deadlifts 225/155
wall balls 20/12

By |January 14th, 2014|Categories: Uncategorized||0 Comments

1-13-14

CF5150 Box #1 – CrossFitWarm-upMobilityGymnastics17: Pull-upsWeightliftingClean and Jerk (5×3)MetconMetcon (AMRAP – Rounds and Reps)12 Min AMRAP:
– 5 C&J (115/75)
– 10 T2B
– 20 Unbroken DU’s (60 SU’s)

By |January 13th, 2014|Categories: Uncategorized||0 Comments

1-11-14

CF5150 Box #1 – CrossFitWarm-upMobilityMetconMetcon (Time)4 Rounds:
15 Wallballs (20/12)
15 Situps
15 Lunges w/ WB
15 Hand-release Pushups
200M run w/ WBSkill WorkWork on a skill:
– Handstand Holds
– Handstand Walks
– Double Unders
– Triple Unders

By |January 11th, 2014|Categories: Uncategorized||0 Comments

1-10-14

CF5150 Box #1 – CrossFitWarm-upMobilityMetconMetcon (Time)100 Thrusters (95/65)*EMOM Stop and perform 3 bar-over burpees*
**20 min time cap**

By |January 10th, 2014|Categories: Uncategorized||0 Comments

New Website Coming

Hey guys.  Our website is about to be updated.  Watch for it in the next few weeks.  Also we will be offering specials for members to entice their friends to join CrossFit 5150!

This upgrade is in the process and starting tmrw WODs should be working again in this space.  Fingers crossed.

By |January 8th, 2014|Categories: Uncategorized||0 Comments