CrossFit 5150 – CrossFitDia de los Muertos Today, we will celebrate and pay our respects to our loved ones that have passed.View Public WhiteboardMetconMetcon (Time)Dia de los Muertos (in the format as 12 Days of Christmas) For time: 1 Deadlift 275/185 2 Burpees...

Sanctuary Sunday

CrossFit 5150 – CrossFitWe have a lot to celebrate today! We are going to start with a Halloween partner WOD then finish with our traditional Oktoberfest WOD. Wear your costume! Happy Halloween!!! Ziggy, ziggy, ziggy! Oi, oi. oi! Prost!View Public...


CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)3 sets 12 Cal. Bike 9 Single arm banded row (each side) 6 Lateral lunges (each side) *Option- add weight to lateral lunge *Rest 30 seconds between setsMetconMetcon (Time)Bill...


CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time 30 Burpee over bar 25 Deadlift 115/80 Rx+ =155/105 20 Burpee over bar 25 Hang power clean 10 Burpee over bar 25 Shoulder to overhead


CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting1 Clean + 1 Hang Clean + 3 Front Squats ((50/1)2, (60/1)2, 70/1, (80/1)2)14 min. EOMOMMetconMetcon (Time)For time: 5 rounds 50 Double unders 10 Power snatches 95/65