Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Reps)5 Rounds x 4 min. AMRAP: 21/18 Calorie Row 9 Box Jumps 30/24 Max Power Cleans Rest 1:30 between rounds Round 1: 95/65 Round 2: 135/95 Round 3: 155/105 Round 4: 165/115 Round 5:...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (5/60, 5/65, (5/70)3*)Build to a heavy set of 5.MetconMetcon (Time)For Time: 10 Rounds 10 Toes to Bar 10 Burpees 100 Meter Run

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)12 min. EMOM 20 Dubz 3 Hg. P. Cl. *Building weightMetconMetcon (Time)For time: 60/40 Cal. Bike 50 Single Arm DB Hg. P. Cl. & J 50/35 400m D Ball Run 50/30 30 C2B (Rx+ 15 MUs) 400m D...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Calories)30 min. AMRAP: 3 Person Team 3 Rounds of “The Chief” Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconWood (Time)5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of...