Sanctuary Sunday

CrossFit 5150 – CrossFitHappy Easter!MetconClovis (Time)For time:
Run 10 miles
150 Burpee pull-upsIn honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012To learn more about Clovis click hereDrinks & FunTo continue our tradition, we will celebrate Easter and spring with food and drinks. Feel free […]

By |March 31st, 2018|Categories: WOD||0 Comments

3-31-18

CrossFit 5150 – CrossFitWarm-upMetcon4x: Metcon (Time)10 ring dips
10 front rack lunges 95/65
10 HSPUsMetcon (No Measure)accessory work
sand bag
sled pull
sled push
OH carry
ECT…

By |March 30th, 2018|Categories: WOD||0 Comments

3-31-18

CrossFit 5150 – Barbell clubWarm-upBBW rest when your dead (6×1 )snatch grip dead lift to power position+ hang snatch
work to 65%of 1RM snatch for 6 singals
target in crease10#/week if work sets are above 220
target in crease5#/week if work sets are below 220BBW rest when your dead (1×3)Front Squat Work to 75% of 1RM Front […]

By |March 30th, 2018|Categories: WOD||0 Comments

3-30-18

CrossFit 5150 – CrossFitWarm-upMetconAlexander (Time)5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012To learn more about Alexander click here

By |March 29th, 2018|Categories: WOD||0 Comments

3-29-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)run 800m
10 right arm DB snatches 50/35
run 200
10 left arm DB snatches
run 800
20 K2E
run 200m

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

3-29-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingBBW Rise N Grind day 3 (1×1)Work to 80% of your 1RM Clean for 3×3 in Week 1 3 3 3
Work to 85% of your 1RM Clean for 4×2 in Week 2 2 2 2 2
Work to 90% of your 1RM Clean for 5×1 in Week 3 1 1 1 1 […]

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

3-28-18

CrossFit 5150 – CrossFitWarm-upWeightliftingPower Snatch (work up to 80% and do 2×5 @80)MetconMetcon (AMRAP – Rounds and Reps)13min AMRAP
8 pwr sn 115\75
10 T2B
12 Cals

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

3-27-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (5@60 4@70 3@80 2@90)Link Them together do not drop barMetcon (Time)21-15-9
wall balls 20/14
pullups
DL 225/155

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

3-26-18

CrossFit 5150 – CrossFitWarm-upWeightliftingCluster (5@55 4@65 3@75 2@85 1@90)EMOM 5 mins going up weight each time working off the % of your C&JMetcon3x : Metcon (Time)7 HPC 115/75
200m run
11 burpee box jump overs 30/24
200m run

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Maupin

4 rds. for time:
800m run
49 push ups
49 sit ups
49 squats

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