About admin

This author has not yet filled in any details.
So far admin has created 1838 blog entries.

2-22-19

CrossFit 5150 – CrossFitWarm-upMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw […]

By |February 21st, 2019|Categories: WOD||0 Comments

2-21-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBent Over Row (2×10 @ 80 )Chin Ups (3 reps weighted )grip is supinatedgo up in weight every set. if you can not do a chin up work on getting one.Metcon3x: Metcon (Time)run 100m
5 burpees
run 100 m
5 wall walkswallwalk start chest on floor chest against wall then walk down wall […]

By |February 20th, 2019|Categories: WOD||0 Comments

2-20-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 Sn. + 1 OHS9 EMOM
(50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (No Measure)EMOM FOR 16 mins
1st 10 OHS 95/65
2nd 10 push ups
3rd 20 sit ups
4 th 20 hollow rocks

By |February 19th, 2019|Categories: WOD||0 Comments

2-19-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSplit Jerk (3×3@ 70 )Metcon3x : Metcon (Time)10 alternating split jerks 115/85
10 DB snatches 50/35
200 m run

By |February 18th, 2019|Categories: WOD||0 Comments

2-18-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (find a 3 rep max)Metcon3x: Metcon (Time)15 KBs 2.0/1.5
15 t2b
15 wall balls

By |February 17th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitAccessory WorkMetcon (Time)Flight Simulator
For time (10 min. cap)
10-20-30-40-50-40-30-20-10

*Unbroken setsWeightliftingCurtis P ComplexE2MOM
14 min.
P. Cl. + Lunge 1/1 + P.P.MetconMetcon (Time)5 Rds. for Time:
20 Dubz
10 Hg. Cl. + J 95/65
10 HSPUs

By |February 16th, 2019|Categories: WOD||0 Comments

2-16-19

CrossFit 5150 – CrossFitWarm-upMetconEva (Time)5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

By |February 15th, 2019|Categories: WOD||0 Comments

2-15-19

CrossFit 5150 – CrossFitWarm-upMetconAlexander (Time)5 rounds for time of:
31 Back Squats, 135#
12 Power Cleans, 185#In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012To learn more about Alexander click herego from ground and use 1 bar. Add and take off weight

By |February 14th, 2019|Categories: WOD||0 Comments

2-14-19

CrossFit 5150 – CrossFitWarm-upWeightliftingThruster (2×14 @60)Metcon2x: Metcon (Time)buy in 50 Diamond push ups
14 Leg lifts
14 Ohs 95/65
14 V ups
14 Elbows to knees
cash out partner run 200 with 14# ball every 4 steps toss the ballTeam each person does 7 reps. each team gets 1 bar have to change weights every time.

By |February 13th, 2019|Categories: WOD||0 Comments

8-13-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (3×3 @80 )MetconMetcon (Time)buy in 100 DUs /300 SUs
21-15-9
Pwr Sn 95/65
BFB
cash out 100 Sus backwards

By |February 12th, 2019|Categories: WOD||0 Comments