11-1-18

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (5@60 4@65 3@70 2@75 2@80)MetconMetcon (Time)100 KB swings 1.5/1.0Every time you put down the KB you run 400 meters

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

10-31-18

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)dodge ballMetconMetcon (No Measure)Deck of cards

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

10-30-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (2@85 2@90 2×1@95)Metcon3x: Metcon (Time)10 min time cap
5 S2OH 135/95
5 bar MUs /8 pullups
5 burpee BJ30/24

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

10-28-18

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×3)Start at 70 and go up in weight each setMetconMetcon (AMRAP – Rounds and Reps)AMRAP In 12
200 m run
10 front rack lunges95/65
15 push ups
20 wall balls 20/14

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCl & JE2MOM
14 min.
60/2, 70/2, 80/2, 85/2, (90/2)2, 80/2MetconMetcon (AMRAP – Rounds and Reps)25 min. AMRAP

250m row
5 Cl. 155/105
10 T2b
15 push ups

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

10-27-18

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)partner wod
100KBs
athlete 1 does KBs 1.5/1.0
athlete 2 pulls sled 200 m
300 DUs/ 50 T2B
Athelet1 DUs
Athlete 2 T2B
100 KB snatches
Athlete 1 KB snatches
Athlete 2 hanging form barboth athletes will work. after athlete does sled pull the switch untill the reach 100 KBS
DUs/T2B
you can switch out whenever you want untill the reps are […]

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

10-26-18

CrossFit 5150 – CrossFitWarm-upMetconJosh (Time)21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click here

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

10-25-18

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch Balance (4@60 3@65 2@70)Hang Snatch (find MTR for the day )Just get heavy and focus on getting under the bar.

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

10-24-18

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)4 squat cleans 155/105
400 m run
6 power cleans
400 run
8 hang power cleans
400 m runSkill WorkMetcon (No Measure)work on a skill
DUs
ring swings
beat swings
ECT..

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

10-23-18

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4@65 3@75 2@85)2)MetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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