CrossFit – Sat, Aug 23

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 20 Rounds 4 DB Front Squats 50/35 3 DB Box Step Overs 2 DB Thrusters 1 Down Up Devils Press *Single DB for all movements (alternate)

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconBadger (Time)3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger...

CrossFit – Thu, Aug 21

CrossFit 5150 – CrossFitMetconMetcon (Time)For Time: 3 Rounds 9 Deadlifts 225/155 15 Medball Sit ups 20/14 21 Medball CleansAccessory WorkMetcon (Weight)3 Sets: 5 DB Single Arm Push Press (each side) 5 DB Single Arm Bent Over Row (each side) *Build...

CrossFit – Wed, Aug 20

CrossFit 5150 – CrossFitWeightliftingHg. P. Snatch AbKn + Hg. Snatch BeKn (60/2, 70/2, (75/2)2 )MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Power Snatches 75/55 10 Toes to Bar 10 Box Jumps 24/20

CrossFit – Tue, Aug 19

CrossFit 5150 – CrossFitWeightliftingP. Cl. + Hg. Cl.EOMOM 12 min, (60/1)2, 70/1, 75/1, 80/1, 85/1MetconMetcon (Time) For time: 3 Rounds (21 Minute Time Cap) 21 Calorie Bike 14 Power Cleans 135/95 7 Burpees Over...