6-1-18

CrossFit 5150 – CrossFitWarm-upMetconBlake (Time)4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about Blake click here

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

5-31-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (Weight)Hang power Snatch
E2min x for 14 mins
3 reps at 70%
Hold catch position for 2sec, technique work. Do not muscle throughMetconMetcon (Time)4 rounds
7 OHSQ at 115/85
7 c2b
50 DUs

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

5-31-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Snatch (3×5 @ 70 % )go up in weight 5 to 10 pounds each weekSnatch Balance (3×5 @ 60% )go up in weight 5 # each weekOverhead Squat (3×3 @70% )Go up in weight 5 to 10 # each week

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

5-30-18

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)3×10/10
Bulgarian split squat
DB row 50/35
3×15/15WeightliftingDeadlift (3×5@80 )Metcon (Time)5 RDS
6 pwr snatch at 115/85
3 bar MU

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

5-29-18

CrossFit 5150 – Barbell clubWarm-upWeightliftingPower Clean (3×3 @75 %)each week try to go up 5 LBS
If you can. At the end of 4 weeks you will be testedFront Squat (3×3 @ 75)pause squats 5 sec down 3 sec in the holeClean Pull (3×3 @ 75% )each week go up 10 %

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

5-29-18

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsWeightliftingMetcon (Weight)Squat Clean Thruster Ladder
Warm up to 60 % of your clean and jerk
Add 10 lbs EMOM
only 3 attempts per min
Go until failureMetconMetcon (3 Rounds for reps)AMRAP 3min x 3
10 KB swing at 2.0/1.5
50 […]

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

5-28-18

CrossFit 5150 – CrossFitHAPPY B DAY TO LUCY
1 YEAR OLD TODAYWarm-upMetconMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting3 P. Cl. + 3 F. Sq. 10 min. EOMOM
(60/3 + 3)5*MetconMetcon (AMRAP – Reps)You and Your Lifting Partner

6 Min
30 P.J. 95/65
30 P.J. 115/75
Amrap P.J. 135/95

rest 3 min

6 min
30 […]

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

5-26-18

CrossFit 5150 – CrossFitWarm-upWeightliftingMetcon (No Measure)EMOM 10
Odd: HSQ snatch + snatch bal + OHsq
Even: 6-8 t2b
Use 95-115 for snatchMetconMetcon (Time)1k row
30 OTR burpee
750m row
20 OTR burpee
500m row
10 OTR burpee

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

5-25-18

CrossFit 5150 – CrossFitWarm-upMetconHelton (Time)3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here

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