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2-2-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×5 starting at 60 % go up each set )MetconMetcon (AMRAP – Reps)EMOM 10 mins
8 Bar MU / C2B
50 DUs/150 SUs

By |February 1st, 2019|Categories: WOD||0 Comments

2-1-19

CrossFit 5150 – CrossFitWarm-upMetconGrace (Time)For Time:
30 Clean and Jerks, 135# / 95#you will have 10 mins to complete Grace. Then rest 2 mins and complete Karen. Keep track of your own restKaren (Time)For Time:
150 Wall-Ball Shots, 20# / 14#Skill WorkMetcon (No Measure)work on support holds on rings
hand stand holds
hand stand walking
ring […]

By |January 31st, 2019|Categories: WOD||0 Comments

1/31/2019

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (1RM)Deadlift (1RM)

By |January 30th, 2019|Categories: WOD||0 Comments

1-30-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)10 min amrap
run 200 m
3 cleans 95/65
6 push ups
9 sit upsWeightliftingClean (1×1)

By |January 29th, 2019|Categories: WOD||0 Comments

1-29-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (5×3 start at 60% go up each set )MetconCrossFit Games Open 12.3 (AMRAP – Rounds and Reps)18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

By |January 28th, 2019|Categories: WOD||0 Comments

1-28-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (5×3 start @ 60 % go up each set )MetconMetcon (No Measure)Mobility
mostly legs for those who did Chad on Friday

By |January 27th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitHg. Cl. + Cl.14 E2MOM
60/1, 70/1, 75/1, 80/1. (85/1)2, 90/1MetconMetcon (Time)Partner WOD
For time:
Buy in: 800m run (together)
then…
12 Alternating rounds
2 Hg. Cl. (135/95)
2 Push Jerk
8 Wbs
16 Dubz

Buy out: 800m run

By |January 26th, 2019|Categories: WOD||0 Comments

1-26-19

CrossFit 5150 – CrossFitWarm-upMetconChad (Time)Chad
1000 step ups for time
20 ” for everyoneshould be wearing a vest or a 45# pack.
so if you have a back pack bring it and put in weights. And you can do 500 if you want to scale it

By |January 25th, 2019|Categories: WOD||0 Comments

1-25-19

CrossFit 5150 – CrossFitWarm-upMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

By |January 24th, 2019|Categories: WOD||0 Comments

1-24-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (3×3@ 85 )Metcon3x: Metcon (Time)5pwr clns 135/95
10 BOB
15 KBS 2.0/1.5

By |January 23rd, 2019|Categories: WOD||0 Comments