CrossFit – Sat, Jan 17

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)For time: 5 Rounds 0:00-1:00 Max Calorie Machine 1:00-2:00 Max Slam Balls 50/30 2:00-3:00 Max Toes to Bar 3:00-4:00 Rest *Score = Total RepsCoreMetcon (AMRAP – Reps) 5 Sets Against A 2 Minute Clock:...

Benchmark Friday

CrossFit 5150 – CrossFitMetconMetcon (Checkmark)”DIANE” On A 25:00 Clock athletes will complete “DIANE” 21-15-9: Deadlifts 225/155 Handstand Push-ups *Score 1 = Time it takes to complete the workout. In remaining time. . . Athletes will...

CrossFit – Wed, Jan 14

CrossFit 5150 – CrossFitMetconMetcon (Time) For time: 7 Rounds 7 Box Jump Overs 30/24 7 Power Cleans 135/95 7 Toes to Bar 7 Front Squats 135/95 7 Bar-Facing Burpees 7 Push Jerks 135/95 7 Chest to Bar...

CrossFit – Mon, Jan 12

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/2)2)*Rest 60-90 sec. between setsMetconMetcon (Time) For time: 10 Rounds 200 Meter Row 10-1 Single Dumbbell Box Step Overs (50/35) (24/20) Rx += Double DBs

CrossFit – Sun, Jan 11

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 3 Rds. 2 mins: Max Hg. P. Cl. (135/95) 2 mins: Burpee to a plate 2 mins: P. Sn. 95/65 Rest 2 min. *Athletes will rotate between stations. Score is total reps.CoreTummy Twister (AMRAP – Reps) 5...