CrossFit – Mon, Oct 13

CrossFit 5150 – CrossFitWeightliftingOverhead Squat (5/50, 60/3, 70/3, (80/2)3*)MetconMetcon (Time)For Time: (15 Minute Time Cap) 21-15-9 Calorie Bike Devils Press 50/35 ()

Benchmark Friday

CrossFit 5150 – CrossFitMetconAngie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit – Thu, Oct 9

CrossFit 5150 – CrossFitWeightliftingThruster (5 x 3)*Build to a heavy set of 3.MetconMetcon (AMRAP – Reps) 16 min. EMOM (4 Sets): 1. 12/8 Calorie Bike 2. 8 Chest to Bar 3. 40 Double Unders / 80 Single Unders 4. 12 Thrusters 95/65 *Athletes keep track of...

CrossFit – Wed, Oct 8

CrossFit 5150 – CrossFitWeightliftingSnatch (60/3, 70/3, (80/3)3)Back Squat (60/3, 70/3, 80/3, 85/2, (90/2)2 )MetconMetcon (AMRAP – Rounds and Reps)10 min. AMRAP 10 Hang Power Clean 115/80 200m Run 10 Deadlift

CrossFit – Tue, Oct 7

CrossFit 5150 – CrossFitAccessory WorkMetcon (Checkmark)5 Sets: 4-8 Wide Grip Pull Up 10-20 Seconds Chin Over Bar Hold 8 DB Scapular Pull ()MetconMetcon (Time)For time: 5 Rounds (19 Minute Time Cap) 12 Calorie Row 6 Wallball 30/20 3 DB Man Maker 50s/35s...