Honor a Hero Friday

CrossFit 5150 – CrossFitMetconThe Don (Time)For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn...

CrossFit – Wed, Dec 10

CrossFit 5150 – CrossFitWeightliftingPower Snatch (60/3, 65/3, 70/3, (75/3)2, 80/3)12 min. EOMOMOverhead Squat (4 x 5)You have approx. 12 min. to complete 4 sets of 5. Add weight as form permits (goal- end 80-90%).MetconMetcon (AMRAP – Rounds and...

CrossFit – Tue, Dec 9

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, (85/2)3)MetconMetcon (Time) For time: 3 Rounds 400m Run 12 Hang Power Snatches 95/65 9 Thrusters 6 Burpee Over Bar Time cap: 14 minutes

CrossFit – Mon, Dec 8

CrossFit 5150 – CrossFitMetconCoreMetcon (Time) For time: 40 Deadlifts 135/95 30 Push ups 20 C2B Pull ups 50/40 Cal. Bike 20 C2B Pull ups 30 Push ups 40 DeadliftsMetcon (Checkmark)4 sets 30 sec. Side Plank Hold (each side) 50 Flutter kicks Rest 30 seconds...

CrossFit – Sun, Dec 7

CrossFit 5150 – CrossFitWeightliftingHang Power Clean + Push Press ((60/2)2, 65/2, 70/2, (80/1)2)12 min. E2MOMMetconMetcon (Time) For time: 5 Rounds 25 Cal. Row 25 DL 20 Hg. P. Cl. 15 P.J. * Increase weight each round. Rd. 1: 95/65 Rd 2: 115/75 Rd. 3: 135/95 Rd....