CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×3 @80 5sec pause in bottom )Metcon3x: Metcon (Time)30 DUs
10 pullups

By |July 31st, 2016|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDeadlift (4 X 6)*Add weight each set. Record the weight for your last set.MetconMetcon (Time)For Time:
500 Row/600m Run
20 Thrusters 65/95
20 T2B
100 Dubz
20 T2B
20 Thrusters
500m Row/600m Run

*Alternate row and run

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


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)21 power cleans 135/95
200 m walk with bar on your back
15 bar over burpees
200 m walk with bar on your back
9 deficte HSPU 2/45s / 1/45
Then run a 400 w/out bar

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


CrossFit 5150 – CrossFitWarm-upMetconWilmot (Time)6 Rounds for time of:
50 Squats
25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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


CrossFit 5150 – CrossFitWarm-upWeightliftingClean (1×1)GymnasticsMetcon (No Measure)A) MU trantion with feet on floor easy work 3 reps EOMOM for 5 mins

B) jumping ring transtion start like ring row. Jump and pull to the bottomof ring dip. 2 reps EMOM FOR 3mins

C) 2 sets of
1 set of buliding ring pulls
1 set of swing pull up rocksMetcon […]

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

BC5150 its all fun and games

CrossFit 5150 – 5150 Barbell ClubWeightliftingBC5150 its all fun and gamesTorokhity Snatch Compex
Work at Body Weight in Week 1.
1 Snatch + I Heaving Snatch Balance + 1 Overhead Squat
Target 10# increase / week if work sets are above 220#
Target 5# increase / week if work sets are below 220#BC 5150 its all fun and gamesBack […]

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (3×5)you will be taking 7 sec. to lower the bar. then exploding up or have spotter help you with barMetcon3x: Metcon (Time)40 Dus /120 SUs
5BMUs / 10 C2B
10 BJs 30/24
15 AB sit ups

By |July 26th, 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 rundsMetconMetcon (Time)21-15-9
run 200
toes to rings
push ups
ring pull upsrun 200 between sets

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


CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (3×5 )do not move feet. Work on dropping faster and leg drive. Rest after each lift. start at @60 and go up till form breaks.MetconRandy (Time)For Time:
75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in […]

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

BC5150 Its all fun and games

CrossFit 5150 – 5150 Barbell ClubWeightliftingBC 5150 its all fun and gamesClean from Blocks
Work to 90% of your 1RM Clean & Jerk for a single, then decrease weight for 2×2.
*Setup blocks so bar starts at knee height
For Drop Sets 2×2, decrease the weight by 45# down if heavy single is above 110kg

For Drop Sets 2×2, […]

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