4-1-19

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsWeightliftingDeadlift (1×1)find your opener you will have 20 minsMetcon10x: Metcon (Time)10 buprees
15 sit ups

By |March 31st, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingBear Complex (10 min. EMOM)Power Clean
Front Squat
Push Press
Back Squat
Second Push PressThis is the complex (1 time through, not 7)
* Start at 95/65. If you would like, go up in weight and build to a heavy complex.MetconMetcon (Time)For time:

Buy in: 100 Dubz

1-2-3-4-5-6-7-8-9-10
SDHP 96/65
Pistols

Run 400

10-9-8-7-6-5-4-3-2-1
P. Cl. 95/65
OHS

Buy out: 100 Dubz

By |March 30th, 2019|Categories: WOD||0 Comments

3-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (1×1)for those of you doing the powerlifting meet find your warmup and your opener.Metcon3 x: Metcon (Time)AB cal 10/8 cals
BBJO 8
15 DL 225/155

By |March 24th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingFr. Sq. + 2 JBuild to a heavy complex.
*No more than two fails.MetconMetcon (Time)For time:

Run 800m
30 P.Cl. and J 135/95
Run 800m

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

3-22-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutesCrossfit Games Open 19.5 Masters Scaled […]

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

3-20-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (3×3 stating @ 70 % )You can also work on your warm up for the meet and just get to a 1 rep heavyMetconMetcon (Time)2 rounds
5 pull ups
10 push ups
15 squats
3rounds
AB 10 cals
10 WBs 20/14

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

3-16-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)AB 3 miles
rowe 2000 meters
run 1 mileIf you want RX+ use a vest you can start with whatever you want.

By |March 15th, 2019|Categories: WOD||0 Comments

3-14-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean Extension (3×3 starting @ 50 )3×3 starting @ 50 % of your clean go up each setclean complex (EOMOM for 14 mins )1 clean+2 front squats + 3 Thrustersstart at @50 of your Thruster go up in weight every set

By |March 13th, 2019|Categories: WOD||0 Comments

3-13-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)30 min AMRAP
400 m run
50 air squats
50 Alternating DB/KB pwr cleans 1.5/1.0
50 sit ups
15 T2b

By |March 12th, 2019|Categories: WOD||0 Comments

3-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×3 starting @60)Go up in weight every set.Metcon4x: Metcon (Time)15 cals AB/rower
15 pull ups
15 wall balls 20/141 round you will do AB and next round you will do rower. or row first then AB your choice

By |March 11th, 2019|Categories: WOD||0 Comments