February 24, 2020

CrossFit 5150 – CrossFitWeightliftingBack Squat (9/50, 7/55, 5/60, 3/70, (1/80)5* )With a running clock (13 min): On the 0: 9 reps On the 2: 7 reps On the 4: 5 reps On the 6: 3 reps On the 8: 1 rep On the 9; 1 rep On the 10: 1 rep On the 11: 1 rep On the 12: 1...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (AMRAP – Reps)EMOM 5 Rounds 1 min. Cal. row or bike 1 min. P. Cl. 135/95 1 min. Lateral barbell burpees 1 min. Pistols...

Track Day at Chittick Field! (1900 Walnut Ave.)

CrossFit 5150 – CrossFitWarm-upMetconFT: Metcon (3 Rounds for time)”Run Between the Raindrops” (It’s not 3 rounds, it’s 3 scores – 400m, 400m and 200m) Billy Mills 800m Rest 4mins Run 400m Rest 2mins from last finisher Run 400m Rest...

February 21, 2020

CrossFit 5150 – CrossFitMetconBowen (Time)3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011....

February 20, 2020

CrossFit 5150 – CrossFitWeightliftingSnatch balance + Pausing OHSOn the 1:30 x 4 sets (6 min.) Snatch Balance Complex 1 Sn. balance + 1 Pausing OHS (3 sec. in bottom) * Start at 55% of your snatch and build weight as form dictatesHg. P. Sn. + OHS + Hg. Sn.On...