CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4×1@90)week 9Metcon2x: Metcon (Time)25 burpees over rower
25 cals on rower

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×5 @75)week 4Hang Power Clean (3×3 )3sec pause mid shin, mid thigh,and in power potition.
go up in weight each timeThrusterEOMOM
FOR 10 MINS 3 thrusters go up in weight each time get AHAP

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

Dia de Los Muertos

CrossFit 5150 – CrossFitMetconMetcon (Time)Zombies vs. Living

For Time:

800m run
4 rds.
13 Blood on Bar: Pull ups
13 Brain Toss: WBs
13 Dead Body Lifts: DLs 225/155

Two groups (zombies and living) The living will go 2 minutes ahead of zombies. If the zombies catch anyone in the living ( beat or tie their score) then the one […]

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


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)30-20-10
Thrusters 95/65
T2Brest 3 minsMetcon (Time)30 Hang power cleans (135-115)
90 WB 20-14
180 DUs

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


CrossFit 5150 – CrossFitWarm-upMetconRandy (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 the line of duty.To learn more about Randy click hereMetcon (No Measure)Mobility

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


CrossFit 5150 – CrossFitWarm-upMetcon (Weight)EOMOM 20 MIN
TNG P.CL to push jerk 3-3-3-3-3-3-3-3-3-3 start light every set go up. when you find the weight that is pushing you stay there for rest of time. they all have to be unbrokenIf you break 50 burpees unless it is last setMetcon (AMRAP – Reps)EMOM 10 MINS
1ST min TNG […]

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


CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4×3@85)week 8 of deadliftsMetcon (AMRAP – Reps)you will have 15 mins to run 2x 800 for the rest of the time you will amrap burpeesburpees are you score how ever many burpees you get that is your score3x: Metcon (No Measure)1 min right leg balance
1 min left leg balance
30 l sit

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×1 @ 80%)3 rd week back squatMetcon (Weight)EOMOM 8 MINS
back squat 8@35 8@50 8@60 8@70do them unbroken. if you can not complete the reps lower the weight and stay at a weight you canMetcon (AMRAP – Rounds and Reps)6×60 sec on 30 off
6 candlestick to pistol
10 Kbs 2.0/1.5
15 BJafter you […]

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


CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)EOMOM for 8 mins
push press 8@35 8@50 8@60 8@70Metcon (Weight)EOMOM FOR 8 mins
push press 4×12/70Metcon (No Measure)10 mins 30 sec on 30 sec off
strict pull ups if you are using a band it will be tempo 3.1.1.
then you will be doing butterfly or BFC2B if using a band straight leg […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitGymnasticsPush n’ Sit 8 EMOM

Even: HSPUs
Odd: PistolsMetconMetcon (Time)For Time:

OHS 75/55

Rest 3 min.

P. Sn. 95/65
Bar Over Burpees

Rest 3 min.

P. Cl 135/95
Burpee Box Jumps

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