6-1-19

CrossFit 5150 – CrossFitWarm-upMetcon2x: Metcon (Time)400 m run
21 KB snatches 1.5/1.0
15 KBs
9 TGU
400 m runMetcon (No Measure)If there is time
200 meter sled pull
100 m framer carry
50 m rt arm waiter walk
50 m LT arm waiter walk

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

5-31-19

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
periodCrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)3 rounds of:
10 snatches 65lb/45lb
12 bar-facing […]

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

5-30-19

CrossFit 5150 – CrossFitWarm-upWeightliftingOverhead Squat (5@60 4@65 3@70 2@75)Behind The Neck Jerk (find 1 RM)

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

5-30-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (AMRAP – Rounds and Reps)13 min AMRAP
10 ring rows
10 lunges
10 push ups

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

5-29-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)21-15-9
C2B
G2OH 135/95
WB 20/14

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

5-28-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon3x: Metcon (Time)20 box jumps/step ups
20 sit ups
20 KBs

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

5-28-19

CrossFit 5150 – CrossFitHAPPY B DAY LUCYWarm-upWeightliftingDeadlift (5@65 4@75 3@80 2@90)Metcon (No Measure)3 sets of max HSH

3×3 strict T2B 3 sec descent

5×5 beat swings

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

5-27-19

CrossFit 5150 – CrossFitWarm-upMetconMurph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting3 P. Cl. + 3 F. Sq. 10 min. EOMOM
(60/3 + 3)5*MetconMetcon (Time)For time:

4 rounds
5 Sumo DL 135/95
10 Kbs 1.5/1.0
5 Bar facing burpees
200m runMobilityWe will go through a series of stretches.
child’s pose
downward dog
3-legged down dog
low lunge & chest expansion
lizard
pigeon stretch
shoulder mobility with pvc

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

5-25-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)EMOM 15
max unbroken WB 20/14
max unbroken T2B
max DUsYour score is the least amount of reps of the Excersie. on the DUs they do not need to be unbroken.

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