Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingHang Power Snatch + Overhead Squat (60/3, 70/2, 75/2, (80/2)2)MetconMetcon (Time)For time(20 min. time cap): 5 Rounds 400m Run 2 Rope Climbs 10 Power Snatches 95/65

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/3, (90/2)2)MetconMetcon (Time)For time (20 min. cap): 3 Rounds 20 Burpee Pull-ups 20 Fr. Rack Reverse Lunges 155/105 20 Box Jumps 24/20

Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Angry Annie” For Time (40 min. time cap): 50-40-30-20-10: Double Unders AbMat Sit-ups Calorie Row (50/35-40/28-30/21-20/14-10/7) *100 meter Db/Kb Farmer Carry after every round...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/3, 70/3, (75/1)3*)MetconMetcon (Time)For Time (20 Minute Cap): 200/150m Row 1 Deadlift 225/155 1 Toes to Bar 200/150m Row 2 Deadlifts 2 Toes to Bar 200/150m Row 3 Deadlifts 3 Toes to...