3-1-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 […]

By |February 28th, 2019|Categories: WOD||0 Comments

2-28-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Jerk (3×5 starting @ 60 )Go up in weight each time do not kill your self Friday is the Open.MetconMetcon (Time)21-15-9
push press 95/65
wall balls
AB

By |February 27th, 2019|Categories: WOD||0 Comments

2-27-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×10 start at 60 % )Go up in weight each time.
Do not kill your self the open is fridayMetcon3x: Metcon (Time)10 front rack lunges 65/45
10 pull ups
10 T2 B

By |February 26th, 2019|Categories: WOD||0 Comments

2-26-19

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Clean (3×5@70)They all have to be unbroken.MetconMetcon (Time)21-15-9
hng pwr. cln. 105/70
BfB

By |February 25th, 2019|Categories: WOD||0 Comments

2-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (3×5 75)Metcon3x: Metcon (Time)20 DUs
15 kBs 1.5/1.0
10 Goblet squats

By |February 24th, 2019|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+1MetconViola (AMRAP – Rounds and Reps)20 min. AMRAP

Run 400 meters
11 Power snatches 95 lb.
17 Pull ups
13 Power cleans 95 lb.

By |February 23rd, 2019|Categories: WOD||0 Comments

2-22-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw […]

By |February 21st, 2019|Categories: WOD||0 Comments

2-21-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBent Over Row (2×10 @ 80 )Chin Ups (3 reps weighted )grip is supinatedgo up in weight every set. if you can not do a chin up work on getting one.Metcon3x: Metcon (Time)run 100m
5 burpees
run 100 m
5 wall walkswallwalk start chest on floor chest against wall then walk down wall […]

By |February 20th, 2019|Categories: WOD||0 Comments

2-20-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 Sn. + 1 OHS9 EMOM
(50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (No Measure)EMOM FOR 16 mins
1st 10 OHS 95/65
2nd 10 push ups
3rd 20 sit ups
4 th 20 hollow rocks

By |February 19th, 2019|Categories: WOD||0 Comments

2-19-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (3×3@ 70 )Metcon3x : Metcon (Time)10 alternating split jerks 115/85
10 DB snatches 50/35
200 m run

By |February 18th, 2019|Categories: WOD||0 Comments