Sanctuary Sunday

CrossFit 5150 – CrossFitWeek 4: Never Forget!MetconMetcon (Time)Tribute to 9/11

For time:
Cash in: 7 Body weight cleans
then…
9 rounds
11 P. Cl 95/65
11 Push ups
11 Sit- ups (abmat)
11 Deadlifts 95/65
Cash out: 403m run

*403 reps for the 403 lost fire fighters and police officersRx+ 135/95

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

8-31-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)part A
24 T2B
24 Hang pwr cleans
sprint 100you have a 5 min time cap
when that 5 mins is up you have 5 mins to find a 1 RM CleanClean (1 RM )you will have 5 mins to find a 1RM

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

8-30-19

CrossFit 5150 – CrossFitWarm-upMetconTriple Threes (Time)row 3000m
Dus 300
run 3milesYou may need more than a hour take it

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

8-29-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon3x : Metcon (Time)Row /bike 15 Cals
15 Step ups/ box jumps
30 alt DB snatchMetcon (Distance)every 30 sec on 30 sec off
max distance on row/bike

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

8-29-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 10:
Odd:1 rope climb, 2 walk walks
Even: 3 Box jumps (30/24), 10 second L-sit holdMetcon (Time)Cluster and Bar Facing Burpee
4 Rounds:
10 Cluster (115/75)
9 Bar facing burpees

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

8-28-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)For time, following a 1:30 ‘on’ :30 ‘off’ pacing
Run 200
50 Hang power snatch (75/55)
50 Walking lunge steps
100 Double-unders
50 Calorie Bike
50 Wall Ball (20/14)
Run 200

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

8-27-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon4x: Metcon (Time)HO plate carry 100m
10 squats with plate in front of you
10 burpees on plate4x: Metcon (No Measure)1min sit ups
30 rest
1 min pullups / ring rows
30 rest
1 min wall balls

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

8-27-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)55 DUs
55 C2B
55 Thrusters 75/55
55 BFB
55 DUsMetcon (No Measure)ROM WOD

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

8-26-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 Cln+2 front squats + 1 jerk (1+1+1+1+1)Go up in weight each timeMetconMetcon (Time)Clean/run
Accumulate 30 Push Jerk (185/125)Everytime the bar touches the ground you run 200 And you can power clean if you want or squat clean up to you IF YOU WANT TO DO RX+ RUN 400s

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWe will continue our 9/11 tribute month. Never forget!MetconMetcon (Time)September 11, 2001
For time:
2001m run/row
11 Box jumps
11 Thrusters 125/85
11 Wbs
11 P. Cl. 175/115
11 HSPUs
11 Kbs 2/1.5
11 Goblet squat 2/1.5
11 Deadlifts 170
11 PJ 110
2001m run/row

*The date and year are represented by the row and the 9 movements, each […]

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