5-1-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)15 min time cap
40 KB DL 1.5/1.0
30 KB Russian swing
20 KBFS
10KB snatchYou will be doing all this with 2 KB. Will be awesome remember this should be done in 15 mins or less. So scale the weight to what you need.Cool downMetcon (No Measure)200 m yajjog
tabatta ABs
sit ups
hollow holds
super mans
planks

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

4-30-19

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Power Snatch (5@60 4@70 3@80 (2@85×2))Skill WorkMetcon (No Measure)accumulate 3 mins hanging form bar.
Farmer carrie 100 m
10 Strict T2BDO the best you can. If you have to cut down your time on the hang. You pick the weight on the farmer carrie. Make it challanging. And just work on your T2B […]

By |April 29th, 2019|Categories: WOD||0 Comments

4-29-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)21-18-15-12-9
push press 135/95
KB s 1.5/1.0
DUsif you are doing SUs you will do
63-54-45-36-27Metcon (No Measure)Cool down

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingFront Squat60/5, 70/3, 75/2, 80/2, (90/2)2MetconMetcon (AMRAP – Rounds and Reps) “Tough Enough”
20:00 Ladder
1=2=3=4=5=6=7=8=9=10
Clean […]

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

4-27-19

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)10 DB alternating snatches
10 DB alternating OHS
5 DB rt OHL
5 DB LT OHL3x: Metcon (No Measure)15 hollow rocks
15 super mans
15 hanging leg raises
15 sit upsDo what you can if there is not enough time dont worry

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

4-26-19

CrossFit 5150 – CrossFitWarm-upMetconGrace (Time)For Time:
30 Clean and Jerks, 135# / 95#judge athlete

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

4-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×5 @ 70)pause squats 5 sec hold at bottomBench Press (5×5 70 %)

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

4-24-19

CrossFit 5150 – CrossFitWarm-upWeightliftingThruster (6×10)use 60 % of your 1 RmMetcon3x: Metcon (Time)8 thrusters 95/65
6 bob
4 strict pull ups

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

4-23-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (5@65 4@70 3@80 2@90 x2)MetconMetcon (AMRAP – Rounds and Reps)AMRAP in 10 mins
4 hng pwr clns 155/105
4 BMU /6 C2B
4 strict HSPU

By |April 22nd, 2019|Categories: WOD||0 Comments

4-22-19

CrossFit 5150 – CrossFitWarm-upMetcon4x: Metcon (Time)200 m sled pull
100 m sand bag carry
10 OS D-ballMetcon (No Measure)accumulate 3 min
ring support/ support on box

3×10
beat swing on bar

3min accumulate
HSH

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