Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)3 Rounds x 8 min. AMRAP: 1,000/800m Row Time Remaining: 15 Barbell Reps (115/85) 15 Pull-ups Round 1: Front Squats Round 2: Push Jerk Round 3: Thrusters * 24 minutes...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingOverhead Squat (50/5, 60/3, 70/3, 75/3, 80/3)MetconMetcon (Time)For Time: 200m Run 21 P. Sn. 75/55 200m Run 21 OHS 200m Run 15 P. Sn. 200m Run 15 OHS 200m Run 9 P. Sn. 200m Run 9...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5 Rounds 400 Meter Run 30 AbMat Sit-ups 15 Deadlifts 205/145

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSplit Jerk (60/3, 70/3, 75/2, 80/2, 85/2)Add weight as technique and form dictate.MetconMetcon (Calories)16 min. AMRAP: Calorie Bike Every 2 min. (Starting at 0:00): 12 Wall Balls 20/14 *Score = Total...