3-1-18

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (10 @50 8@60 6@70 4@80 2@90)alternate with push ups
10 bench 10 push ups
8 bench 8 push ups
ECT………

By |February 28th, 2018|Categories: WOD||0 Comments

2-28-18

CrossFit 5150 – CrossFitMetconMetcon (Time)15-12-9
wall balls 20/14
hang power cleans 75/55
bar over bupeesMobilityMetcon (No Measure)Mobility we are getting ready for the open.
if you have not signed up yet there still is time so lets do this.

By |February 27th, 2018|Categories: WOD||0 Comments

2-27-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×3 @70)Metcon3 x: Metcon (Time)row 500
8 front squats 95/65
8 S2OH
8 jump lunges

By |February 26th, 2018|Categories: WOD||0 Comments

2-26-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Jerk (3@55 3@65 3@75)MetconMetcon (Time)2 rounds
400 m run
21 KBs
12 pullups
run a 200
Then 2rounds
5 pull ups
10 push ups
15 squats

By |February 25th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM
60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)For time:
27-21-15-9
Wallballs
V ups
Push Press 75/55
SDHP 75/55

By |February 24th, 2018|Categories: WOD||0 Comments

2-24-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (5×3)Go up in weight each setMetconMetcon (AMRAP – Rounds and Reps)13 min amrap
10 pull ups
10 DL 225/155
10 BOB

By |February 23rd, 2018|Categories: WOD||0 Comments

2-23-18

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal RowCrossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal RowCrossfit Games Open 18.1 […]

By |February 22nd, 2018|Categories: WOD||0 Comments

2-22-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (5×3)Back Squat (5×3)

By |February 21st, 2018|Categories: WOD||0 Comments

2-21-18

CrossFit 5150 – CrossFitMobilityMetcon (No Measure)Mobility we are getting ready for the open.
if you have not signed up yet there still is time so lets do this.

By |February 20th, 2018|Categories: WOD||0 Comments

2-20-18

CrossFit 5150 – CrossFitWarm-upwarmup # 10 dodgeball (No Measure)Dodge ball 7 minsWeightlifting2 hang pwr SN. +3 OH (2+3@55 2+3@60 2+3@65 2+3@70×2)EOMOM for 10Metcon3x: Metcon (Time)10 hang pwr sn 95/65
10 BoB
20 KBs 1.5/1.0you will only have 12 mins to finish

By |February 19th, 2018|Categories: WOD||0 Comments