Tuesday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 5 Rounds x 4 min. AMRAP: 21/18 Calorie Row 9 Box Jumps 30/24 Max Power Cleans Rest 1:30 between rounds Round 1: 95/65 Round 2: 135/95 Round 3: 155/105 Round 4: 165/115 Round 5: 185/135 *Score = Total...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingMetcon (Weight)12 min. EMOM 20 Dubz 3 Hg. P. Cl. *Building weightHang Power CleanMetconMetcon (Time)For time: 60/40 Cal. Bike 50 Single Arm DB Hg. P. Cl. & J 50/35 400m D Ball Run 50/30 30 C2B (Rx+ 15 MUs) 400m D Ball...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)30 min. AMRAP: 3 Person Team 3 Rounds of “The Chief” Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon completion...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconWood (Time)5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,...

Thursday

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, (85/1)4*)*Build to a heavy single. If you get to 85%, add weight as form dictates.MetconMetcon (AMRAP – Reps)15 Minutes for Total Reps: 5 min. Bike Calories 4 min. Air Squats 3 min....