CrossFit – Sun, Oct 1

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Rounds and Reps)5 Min AMRAP: 5 Pull ups 10 Push Ups 15 Air Squats 5 Min to get a 3 RM Snatch 5 Min AMRAP of 5-10-15 5 Min to get a 3 RM Clean 5 Min AMRAP of 5-10-15 5 Min to get a 3 RM Thruster *Add up your...

CrossFit – Sat, Sep 30

CrossFit 5150 – CrossFitMetconPartner Fun (Time)*Partners alternate after EACH exercise* 5 Rounds 100m Run 15 DB Deadlifts DB(single) 50/35 15 Burpees 1 Min. Rest 5 Rounds 200m Run 15 TTB 15 DB Snatch 1 Min Rest 5 Rounds 300m Run 15 Pull Ups 15 Goblet...

CrossFit – Tue, Sep 26

CrossFit 5150 – CrossFitWeightliftingThruster (50/5, 60/3, 70/2, 75/2, (80/2)2)MetconMetcon (AMRAP – Rounds and Reps)5 min. AMRAP x 2 8 Box Jumps 24/20 16 Dubz 8 Push Press 75/55 *Rest 60 seconds between AMRAPs*The goal is to complete 5-7 rounds for each...

CrossFit – Mon, Sep 25

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/5, 70/5, 75/5, (80/5)3)MetconMetcon (AMRAP – Reps)20 Min EMOM(4 min. EMOM x 5) Min 1 Max Machine Cal. Min 2 Rest Min 3 Max Push Up – RX+ HSPU Min 4 Rest *Score= total reps...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingHg. P. Sn. + OHS + Hg. Sn.On the 1:30 x 6 sets (9 min.) Snatch Complex 1 Hang Power Snatch + 1 Overhead squat + 1 Hang Snatch *Start at 60% of your snatch and build weight as form dictates.MetconMetcon (Time)30-20-10 Hg....