10,000 lb Maniacs

CrossFit 5150 – CrossFitMetconMetcon (Time)Partner WOD
For Time:

S2OH 10,000 lbs
Fr. Squat 10,000 lbs
Hg. P. Cleans 10,000 lbs
Deadlift 10,000 lbs

Choose your own weight (ex: 100 lb bar x 100 reps = 10,000 lbs).
Partners MUST use same weight. One barbell between partners.
Weights may change between movements, but cannot change within the same movement.
*F/F partners will complete 7,000 […]

By |April 30th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (1×1)Metcon3x: Metcon (Time)run 800/row1000
25 gobblet squats 2.0/1.5
25 push ups
25 vups

By |April 29th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconBarraza (AMRAP – Rounds and Reps)18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here205 for females
and 1 burpee and 2 C2B pull ups per bar MU

By |April 28th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upSkill Workskill 5 min EMOM KBs (5 Rounds for reps)pick number of swings per minMetconMetcon (Time)run 200 m
5 pull ups unbroken
run 400 m
5 pull ups unbroken
run 600 m
5 pull ups unbroken
run 800 m
5 pull ups unbrokenif you break it is 5 burpees
And if you break start over if you want it […]

By |April 27th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upSkill Workburpees 5 min EMOM (5 Rounds for reps)PICK number of burpees you are going to finish in the minMetcon3x: Metcon (Time)run 800/ 1000m row
10 over shoulder slam ball /wall ball 50/30
20 box jumps 24\20if you can not do a 30 # slam ball do a WB as heavy as you can […]

By |April 26th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upSkill Workskill 5 min EMOM pullups (5 Rounds for reps)pick number of pull ups in the mins
and try to hit that number all 5 rounds
and try the unbrokenMetconMetcon (Time)For time:
55 burpees
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

By |April 25th, 2016|Categories: WOD||0 Comments

Test WOD

CrossFit 5150 – CAMs WODsNew SectionHang Power Clean ((wodify))Weightliftinghang power cleans (CF5150)Type the details of the weightliftingHang Power Snatch (wodify)Hang power snatch (CF5150)3×5 cycle through each set of 5 do not drop the bar untill all 5 are
done go up in weight every time

By |April 24th, 2016|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upSkill WorkDUs 5min EMON (5 Rounds for reps)pick a number of Dubs you can do with in the min. And hit that number for all 5 rundsWeightliftinghang power cleans (3×5 starting @ 60 %)Type the details of the weightliftinggo up in weight each setMetconMetcon (AMRAP – Rounds and Reps)Complete as many […]

By |April 24th, 2016|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSumo Deadlift (6 x 3)MetconMetcon (AMRAP – Rounds and Reps)AMRAP
24 min.

6 Sumo DL 225/155
10 Burpee WB 20/14
200m run w/ medball

By |April 23rd, 2016|Categories: WOD||0 Comments


AnnouncementsHappy Birthday George AND Jorge (honest! look how multi-cultural we are.) CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)21-15-9
row cals
thrusters 96/65WeightliftingDeadlift (1 RM )

By |April 22nd, 2016|Categories: WOD||0 Comments