Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (5/50, 5/60, (5/70)3*)MetconMetcon (Time) “Race to Randy” Every 4 Minutes until 75 reps: 25/20 Cal. Bike or 35/30 Cal. Row 15 Overhead Squats 75/55 Max Power Snatches 75/55...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHg. Sn. + Sn. 16 min. EOMOM 60/1. (70/1)2, (75/1)2, 80/1, 85/1, 90/1MetconMetcon (Time)For time: 100 Dubz 30 HSPUs 30 C2B Pull ups 30 Fr. Squats 155/105 30 Pistols 30 Fr. Squats 30 C2B Pull ups 30 HSPus...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardGymnasticsWeighted Pull-ups (5 x 5)MetconMetcon (Calories)On the 2:00 x 10 Rounds: 1 Rope Climb 10 Wall Balls 20/14 Max Calorie Row *Score = Total Row Calories

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconJack (AMRAP – Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/3, 70/3, (75/3)3* )MetconMetcon (AMRAP – Rounds and Reps)15 min. AMRAP: 1 Deadlift 225/155 1 Burpee Pull-up 1 Dumbbell Thruster 50s/35s 2 Deadlifts 2 Burpee Pull-ups 2 Dumbbell...