Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHang Clean (60/3, 70/3, 80/2, (85/1)3*)MetconMetcon (Time)For Time: 500/400m Row 30 Toes to Bar 15 P. Clean & Jerks (135/95) 500/400m Row 20 Toes to Bar 10 P. Clean & Jerks (135/95) 500/400m...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)Partner WoD For Time: 5 Rounds 400 Meter Run (run together) 25 Overhead Squats 95/65 5-4-3-2-1 Rope ClimbsCoreMetcon (Time)4 Rounds 30 seconds superman hold 30 bicycle kicks 30 butterfly sit ups...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl,...

Thursday

CrossFit 5150 – CrossFitHAPPY BIRTHDAY, KRISTINA!!! Cheers to you!View Public WhiteboardMetconMetcon (Time)For Time: (40 Minute Time Cap) 200 Meter Row 20 AbMat Sit-ups 200 Meter Row 19 AbMat Sit-ups 200 Meter Row 18 AbMat Sit-ups … 200 Meter Row 1 AbMat...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/2,70/2,80/2,85/1,90/1,93/1,96/1,99/1,(101/1)3*)Today is the day! Dig deep, be aggressive, use your legs, lift with confidence!MetconMetcon (AMRAP – Reps)10 min. EMOM 1. 10 Cal. Row 2. 10...