Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconCoe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/2, 70/2, (80/2)2, 85/1, (90/1)2 )14 min. E2MONMetconMetcon (AMRAP – Reps)18 min. AMRAP 2, 4, 6, 8,… Box Jump Power Clean 135/95 Burpee Over...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/3, 70/2, 75/2, 80/1, 85/1, 90/2, 95/2,(98/1)3* )Today is the day to use your legs and put your training to the test! Be strong!MetconMetcon (Time)For Time: 4 Rounds (12 Minute Time Cap) 200m...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)”Drop it like it’s hot” Box Crawl wod #1 10 Rounds (13 min cap): 7 wallball 20/14 7 DB Burpee Deadlifts 50/35 In remaining time: DB front squats – max...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 20 Rounds 4 DB Front Squats 50/35 3 DB Box Step Overs 2 DB Thrusters 1 Down Up Devils Press *Single DB for all movements (alternate)CoreMetcon (AMRAP – Rounds and Reps)3 Rounds (If...