Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/3, 70/2, 80/2, (85/1)3*)MetconMetcon (AMRAP – Rounds and Reps)Partner WOD 9 min. AMRAP (You go, I go) 9 cal. row 6 Burpee over rower 3 P. Cl. & J 135/95 Rest 2 min. 9 min....

Honor a Hero Friday

CrossFit 5150 – CrossFitToday is National Pet Fire Safety Day! It made me think that we need to honor a dog hero. Today, we will honor Sheriff K-9 Chucky. He was shot and killed in the line of duty after taking down an armed suspect in January 2019.View Public...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPush Press (50/5, 60/5, (70/5)3*)Metcon (Time)For Time: 10 Push Press 95/65 10 Front Squats 100 Meter Run 9 Push Press 9 Front Squats 100 Meter Run 8 Push Press 8 Front Squats 100 Meter Run … 1...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/2, 80/2, 85/1, 90/1, (80/2)2 )Clean Pull (90/2, 100/2, (105/1)3)MetconMetcon (AMRAP – Reps)4 min. EMOM x 3 (12 min.) 1. Toes to Bar 2. Wallballs 20/14 3. Strict Pull ups 4....

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 50-40-30-20-10: AbMat Sit-ups Front Rack Reverse Lunges 45/35 Directly Into.. 5 Rounds: 250m Run 100 Meter Farmers Carry 1.5/1.0 *Time Cap = 35 MinutesAccessory WorkAccessory work, if...