8-1-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon500m Row (Time)Max Effort 500m Rowhow ever long it took you to row that is you rest500m Row (Time)Max Effort 500m RowMetcon (Time)20 step ups
15 ring rows
15 step ups
10 ring rows
10 step ups
5 ring rows

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

8-1-19

CrossFit 5150 – CrossFitWarm-upMetcon800m Run (Time)Max Effort 800m Runfirst 800 is modrate second one fast800m Run (Time)Max Effort 800m RunWeightliftingSnatch (5@60 4@65 3@70 2@75 2@80)

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

7-31-+19

CrossFit 5150 – CrossFitWarm-upWeightliftingfront rack split squats (5 x 5, 3 second concentric, 3 second eccentric )Tempo Front Rack Split Squat
Notes: No pause at the bottom or at the top. Light / moderate weight barbell in the front rack.Single arm Kneeling Landmine Press (5×5, 3 second concentric, 3 second eccentric) No […]

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

7-30-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (AMRAP – Reps)EMOM 16 mins
15 squats
7/5 cals AB/rowerrest 3 minMetcon (AMRAP – Rounds and Reps)AMRAP 6 MINS
6 RT arm swing
6 RT arm press
6 LT arm swing
6 LT arm press

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

7-30-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (Back Squat to a box 1-1-1)you will be doing box squats start at 75 % and go heavyMetconMetcon (Time)Run 800m
60 Alternating DB snatch (35/25)
40 Burpee without push-up
20 Deadlift (255/170)
5 Rope climbs

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

7-29-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (5×1 start at 60% go up each set )MetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 minutes
5 Cal bike
10 Hang power snatch (115/75)
10 Cal bike
15 Hang power snatch
15 Cal bike
20 Hang power snatch (115/75)
20 Cal bike
25 Hang power snatch (115/75)
25 Cal bike
30 Hang power snatch (115/75)
35 Cal bike
40 Hang power […]

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + PJ + JEOMOM
14 min.
*Start at 60% and build to a heavy complexMetconMetcon (AMRAP – Reps)16 min. AMRAP
Tabata Around the Box
Tabata
Row for cal.
rest 1 min.
Tabata
P. Sn. 75/55
rest 1 min.
Tabata
T2b
rest 1 min.
Tabata
Box jumps 24/20

*Athletes will be divided up at 4 tabata stations. Athletes will work for 4 min. […]

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

7-27-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)bike or row 3×1:00
10 jumping jacks
25 singlesafter each min complete 10 jumping jacks
25 single undersWeightliftingBack Squat (10×3 @ 60 )stay at 60 % the whole wayBench Press (10×3 @ 50 % )stay at 50 % the whole wayMetconRankel (AMRAP – Rounds and Reps)20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 […]

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

7-26-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)Moderate pace Tabata AB/rowMetconHolleyman (Time)30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

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

7-25-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (Time)50 SUs
40 squats
30 DL with DB/KB
20 ring rows
20 cals on AB/Rower
Then back up the latter

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