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So far charlesatcf5150 has created 1753 blog entries.

12/8/18

CrossFit 5150 – CrossFitWarm-upWeightliftingHang Snatch (5@65 4@70 3@75 2@80)MetconMetcon (AMRAP – Reps)Mins 0-4
Hang power Sn 115/85
Mins 4-5 rest
Mins 5-8
Burpee pull ups
8-9 rest
9-11
Wall balls 20/14It is a continuous count.

By |December 7th, 2018|Categories: WOD||0 Comments

12/7/18

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 13.2 (AMRAP – Rounds and Reps)10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″Skill Work

By |December 6th, 2018|Categories: WOD||0 Comments

12-6-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (10 strict pull ups )WeightliftingBench Press (10-8–6-4-2)Start at 65 @ and go up in weight each round alternate between bench press and bent over row
10 bench press 10 bent over row
8 -8 and so onBent Over Row (10-8-6-4-2)start at 65 % go up in weight after each set […]

By |December 5th, 2018|Categories: WOD||0 Comments

12-5-18

CrossFit 5150 – CrossFitwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUs/45 SUsSkill WorkPull-ups (11 strict pull ups )WeightliftingPower Clean (5@65 4@70 3@80 2@85)2)drop and reset each oneMetconMetcon (Time)buy in 100 DUs
3 pwr cln 135/95
3 jump squats over the bar
3 sit ups
6 pwr cln
6 […]

By |December 4th, 2018|Categories: WOD||0 Comments

12/4/18

CrossFit 5150 – CrossFitWarm-upwarm up (No Measure) 2x
run 200 or row 250
10 shoulder pass overs
5 pull ups
10 push ups
10 jefferson curls
15 squatsSkill WorkPull-ups (10 strijct pull ups )WeightliftingThruster (6×10 @115/75)EMOM for 6 mins
10 Thrusters unbrokenMetconMetcon (AMRAP – Reps)Emom for 15 mins
1st min 10 T2B
2nd min 10 push ups
3 rd min 10 pull upsRX+ […]

By |December 3rd, 2018|Categories: WOD||0 Comments

12/3/18

CrossFit 5150 – CrossFitWarm-up2x: Warm-up (No Measure)Gun Slingers forward/backwards
side steps with band there/back
10 squats with band above knee
10 scap pull upsSkill WorkPull-ups (9 strict pull pus)WeightliftingBack Squat (3×2 @ 85% )MetconCrossFit Games Open 11.3 (AMRAP – Rounds and Reps)5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

By |December 2nd, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingOverhead Squat5x3
60/3, 70/3, 75/3, 80/3, 85/3MetconMetcon (Time)30 min. running clock

At 0:00
3 rounds
10 DL (155/105) (225/155)Rx+
10 HSPUMetcon (Time)At 10:00
3 rounds
10 P. Cl. (135/95) (185/125)Rx+
15 BJs (24/20) (30/20)Rx+Metcon (Time)At 20:00
“Jeremy”
21-15-9
OHS 95/65
Burpees3 metcons are scored separately. All metcons are intended to be under 5 min. Your rest time is […]

By |December 1st, 2018|Categories: WOD||0 Comments

Mainsite 110916

CrossFit 5150 – CrossFit5RFT: Metcon (Time)5 rounds
35 DU
200m Run

Rx+ is with a weighted vest (20/10)

If you can’t DU, do 35 singles AND 35 toe taps to a medball.Finisher!60 Behind the Neck Strict Press (Empty bar – 45/35). Every time you stop pressing, do 10 reverse curls. Feel the pump!

By |November 30th, 2018|Categories: WOD||0 Comments

11-30-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (8 strict pull ups )MetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squatsjudge athlete

By |November 29th, 2018|Categories: WOD||0 Comments

11-29-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (9 Strict pull ups )WeightliftingSnatch (5@65 4@70 3@75 2@80 )MetconMetcon (AMRAP – Rounds and Reps)EMOM for 12 mins
5 power snatches 95/65
5 T2B

By |November 28th, 2018|Categories: WOD||0 Comments