Honor a Hero Friday

CrossFit 5150 – CrossFitMetconEllen (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 click...

CrossFit – Thu, Jun 27

CrossFit 5150 – CrossFitWeightliftingPower Clean (60/2, (65/2, 70/2, 75/1)3)*Percentages are based off of your clean. *One set at 60% then repeat sets at 65%, 70%, and 75% 3 times.Push Jerk ((60/3, 65/2, 70/1)3)Front Squat (60/3, 70/3, (80/3)2,...

CrossFit – Wed, Jun 26

CrossFit 5150 – CrossFitGymnasticsMetcon (AMRAP – Reps) 8 min EMOM (alternate movements) 1. 5-10 Handstand Push ups 2. 25-50 Double Unders *Pick a number for each movement and try to hold on to it. Count your reps (use a board). You will add your total...

CrossFit – Tue, Jun 25

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, (80/3)2, (85/2)2)MetconMetcon (AMRAP – Rounds and Reps) 16 min. AMRAP 10/7 Calorie Bike 10 Pull ups 10 Deadlifts 225/155

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconDaniel (Time)For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-UpsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To...