7-1-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)30 Clean and Jerk (135/95)
Run 1 mile
5 peg board/30 pullups
Run 1 mile
100 Burpeesmust do peg board for it to be RX

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingBench Press (60/5, 70/3, 80/2, 85/1, 90/1, 95/1, 100/1)Find a one rep max.Bench Press (Max reps at 85% of your one rep max.)MetconMetcon (Time)For time:

15 Thrusters 95/65
15 SDHP
15 P. Cl.
15 OHS
15 Fr. S
20 Dubz on the min.EMOM: stop and complete 20 dubz. Continue where you left off.
*Rx+ 115/85

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

9-29-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)100 step ups 24/20 50/35
20 DUs100 step ups
every min on the min do 20 DUs

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

6-28-19

CrossFit 5150 – CrossFitWarm-upMetconBradley (Time)10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click here

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

6-27-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5@65 4@75 3@80 2@85)Metcon4x: Metcon (Time)10 front rack lunges 135/95
10 C2B
100 m waiter walk 50/35

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

6-27-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon4 x : Metcon (Time)run 100 m
10 DB S2 OH
20 DB snatches
50 SUs

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

6-26-19

CrossFit 5150 – CrossFitWarm-upMetcon2x: Metcon (Time)10 hng Pwr Sn 115/75
10 BOB
10 BMUrest 2 mins3x: Metcon (Time)10 hng pwr cl 115/75
10 OHS
10 cals on AB/rower

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

6-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×3@75)Metcon3x: Metcon (Time)3 strict HSPU
6 strict press 115/75
9 strict pullups

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

6-25-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (AMRAP – Reps)16 min EMOM
1st min DB thrusters
2nd min sit ups
3 rd min burpees
4 th push ups

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

6-24-19

CrossFit 5150 – CrossFitMono structual Monday W/ A VestWarm-upMetcon4x: Metcon (Time)run 200
row 250
AB 0.5RX+ use a vest

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