About charlesatcf5150

This author has not yet filled in any details.
So far charlesatcf5150 has created 1818 blog entries.

2-12-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (find a 1 RM )MetconMetcon (AMRAP – Rounds and Reps)AMRAP 16 mins
3 power cleans 155/105
5 push press
7 front squats

By |February 11th, 2019|Categories: WOD||0 Comments

2-11-19

CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (3×5 @ 75)Metcon4x: Metcon (Time)10 alternating DB/KB snatch 1.5/1.0
10 pull ups
10 jump lunges

By |February 10th, 2019|Categories: WOD||0 Comments

St. Valentine’s Day Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingPartner Deadlift Together, find a one rep max.MetconMetcon (Time)Will You Be My Valentine WOD Partner?
For time:
Buy in: Arm in arm lunges down the driveway. Then, partner carry the rest of the 200m.

2 Rds. of
14 Alternating back squats 95#
14 Duo Deadlifts 315#
14 Alternating BJs
200 Dubz
14 Burpee over Valentine
14 Wb passes
14 […]

By |February 9th, 2019|Categories: WOD||0 Comments

2-9-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (3×3@80)Metcon4x: Metcon (Time)5 wall walks
10 pull ups
15 wall balls

By |February 8th, 2019|Categories: WOD||0 Comments

2-8-19

CrossFit 5150 – CrossFitWarm-upMetconThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cyclesIT IS JUDGE and Athlete so lets make this warm up good

By |February 7th, 2019|Categories: WOD||0 Comments

2-7-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (3×5 @75 )MetconMetcon (AMRAP – Rounds and Reps)AMRAP IN 15 MINS
10 ring dips
10 burpees
10 ring row

By |February 6th, 2019|Categories: WOD||0 Comments

2-8-09

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (3×5 @80)MetconMetcon (Time)21-15-9
DL 225/155
BJ 30/24

By |February 5th, 2019|Categories: WOD||0 Comments

2-5-19

CrossFit 5150 – CrossFitWarm-upWeightlifting1 Cl. + 2 F. Sq. + 3 JE3M for 12 min.

60/1+2+3, (70/1+2+3)2*Metcon4 x : Metcon (Time)10 Rt DB arm oh lunges 50/35
10 LT DB arm oh Lunges
10 HSPU

By |February 4th, 2019|Categories: WOD||0 Comments

2-4-19

CrossFit 5150 – CrossFitWarm-upWeightliftingPush Press (3×5 starting at 60%)MetconMetcon (Time)21-18-15-9-6-3
DUs
push press 115/85
Bob

By |February 3rd, 2019|Categories: WOD||0 Comments

Sanctuary Super Bowl Sunday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)Super Bowl Sunday Team WOD
Three athletes will work for points not reps. Two athletes will work at a time, but not on the same movement.

1st Quarter
15 min. AMRAP
100 DB Snatches 50/35
100 WBs = 6 pt. TOUCHDOWN!

Each quarter, you have the following option to earn extra points.
1 pt. = Team […]

By |February 2nd, 2019|Categories: WOD||0 Comments