Mainsite 110916

CrossFit 5150 – CrossFit5RFT: Metcon (Time)5 rounds
35 DU
200m Run

Rx+ is with a weighted vest (20/10)

If you can’t DU, do 35 singles AND 35 toe taps to a medball.Finisher!60 Behind the Neck Strict Press (Empty bar – 45/35). Every time you stop pressing, do 10 reverse curls. Feel the pump!

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

11-30-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (8 strict pull ups )MetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squatsjudge athlete

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

11-29-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (9 Strict pull ups )WeightliftingSnatch (5@65 4@70 3@75 2@80 )MetconMetcon (AMRAP – Rounds and Reps)EMOM for 12 mins
5 power snatches 95/65
5 T2B

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

11-28-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (10 strict pullups )WeightliftingDeadlift (find a MTR for the day )use 60% of your MTR for wodMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 3 min
5 BJs 30/24
5 DL
rest 2 minsMetcon (AMRAP – Rounds and Reps)Amrap in 4 mins
7 BJs
7 DL
rest 2 minsMetcon (AMRAP – Rounds and Reps)Amrap 5 mins
9 BJs […]

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

11-27-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (8 strict pull ups )Weightlifting1 CLEAN + 2 JERKS (start at 65 % go up each set )1CLEAN +2JERKSEMoM for 6 minsMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 13 mins
15 wall balls 20/14
5 HSPU
15 WB
7 HSPU
15 WBs
9 HSPU
15 WBs
11 HSPU
Keep going for 13 minswall balls are always 15 […]

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

11-26-18

CrossFit 5150 – CrossFitwarm upSkill WorkPull-ups (7 strict pull ups )WeightliftingFront Squat (5@65 4@70 3@80 2@ 85)Metcon2x: Metcon (Time)buy in 100 DUBs
30 Alt DB/KB snatches 50/35
15 BBJO 24/20
8 TGU
cash out 25 DUBs going backwards

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

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Teams of Two
For time:

5 Rds.
50 Cal. row
50 DL
40 Hg. P. Cl.
30 P. J.
*Increase weight each round.
Rd. 1: 95/65
Rd. 2: 115/75
Rd. 3: 135/95
Rd. 4: 155/105
Rd. 5: 175/115CoreMetcon (Time)Medball Mash
21-18-15-12
medball sit ups
russian twists
medball V ups

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

11-24-18

CrossFit 5150 – CrossFitWarm-upMetcon4x: Metcon (No Measure)not for time
Sled pull 200m
100m waiter walks 1.5/1.0
Sand bag carrie 200m
400 m run w/20/14 WB

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

11-23-18

CrossFit 5150 – CrossFitHappy Black Friday Have fun and do something

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

11-22-18

CrossFit 5150 – CrossFitHoliday Wod

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