Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/1)2)MetconMetcon (AMRAP – Rounds and Reps)14 min. AMRAP 400m Row 7 Ground to overhead 135/95 7 Front squat 7 Bar facing...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: Team of 2 60 Clean and Jerks 115/85 (partition however) 1 Mile Run (must run together) 20 Rope Climbs (partition however) 1 Mile Run (run together) 100 Burpees...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconThe Don (Time)For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-undersIn...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean & Jerk ((5/65)3, (75/3)3, (85/1)2)16 min. EOMOMMetconMetcon (Time)21-15-9 Kb Swing 1.5/10 Handstand Push up 200m Farmer Carry (single) 21-15-9 Goblet Squat Kb Sumo Deadlift High...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Snatch (60/3, 65/3, 70/3, (75/3)2, 80/3)12 min. EOMOMOverhead Squat (4 x 5)You have approx. 12 min. to complete 4 sets of 5. Add weight as form permits (goal- end 80-90%).MetconMetcon (AMRAP...