Honor a Hero Friday

CrossFit 5150 – CrossFitMetconGrettel (Time)10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereWeightliftingDb Overhead Lunge (Weight)5 x 5 (R/L)Alternate lunges with bench press.Bench Press (50/5, 60/3,...

CrossFit – Thu, Oct 26

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/5, 70/3, 80/3, 85/3)MetconMetcon (AMRAP – Reps)24 Min EMOM :45 Work :15 Rest Min 1 Box Step ups 2.0/1.5 KB Min 2 Kb Swing Min 3 Burpee Box Jump Min 4 Rest *Score Total...

CrossFit – Tue, Oct 24

CrossFit 5150 – CrossFitWeightliftingPush Press (60/5, 70/3, 75/3, (80/3)2)*Week 2MetconMetcon (AMRAP – Reps)24 Min EMOM Even Min.: 2 Snatch 115/85 Rx+=135/95 Odd Min: Max CalsScale the snatch to the heaviest weight you think you can make all the reps (2...

CrossFit – Mon, Oct 23

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/5, 70/3, (80/3)2*)*Week 2 of strength cycleMetconMetcon (AMRAP – Reps)12 min. AMRAP 3-6-9-12… Single DB Thrusters 50/35 Pull Ups RX+ 1,2,3,4,5 Ring/Bar Muscle Ups3s= 6 6s= 24 9s= 42 12s= 66 15s= 96...

Sanctuary Sunday Oktoberfest

CrossFit 5150 – CrossFitMetconOktoberfest 5150 Style Dress up for bonus points!Oktoberfest (Time)For Time: 10 Overhead Squat 115/85 10 Kb Swings 2.0/1.5 10 Toes to Bar 10 Overhead Lunge (R/L) 95/65 10 Beer Burpees 10 Elbows to Knees 10 Renegade Rows (R/L= 1)...