About charlesatcf5150

This author has not yet filled in any details.
So far charlesatcf5150 has created 1721 blog entries.


CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)partner wod
athlete 1 does KBs 1.5/1.0
athlete 2 pulls sled 200 m
300 DUs/ 50 T2B
Athelet1 DUs
Athlete 2 T2B
100 KB snatches
Athlete 1 KB snatches
Athlete 2 hanging form barboth athletes will work. after athlete does sled pull the switch untill the reach 100 KBS
you can switch out whenever you want untill the reps are […]

By |October 26th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconJosh (Time)21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click here

By |October 25th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch Balance (4@60 3@65 2@70)Hang Snatch (find MTR for the day )Just get heavy and focus on getting under the bar.

By |October 24th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)4 squat cleans 155/105
400 m run
6 power cleans
400 run
8 hang power cleans
400 m runSkill WorkMetcon (No Measure)work on a skill
ring swings
beat swings

By |October 23rd, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (4@65 3@75 2@85)2)MetconDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

By |October 22nd, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingShoulder Press (5@60 4@65 3@70 2@75)MetconRahoi (AMRAP – Rounds and Reps)12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click here

By |October 21st, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingBear ComplexPower Clean
Front Squat
Push Press
Back Squat
Second Push Press16 min. EOMOM
complex (1 time through, not 7)
*start at 95/65 and build to a heavy complexMetconMetcon (Time)For time:
Hg. P. Cl. 135/95
run 200m
DL 135/95
Wb 20/14
run 200m
Step up w/med ball 20/14
med ball sit ups
run 200m

By |October 20th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)Ok today is for skill work. pick something to work on.
or I will give you a something to do.If you are ging climbing dont get to crazy with workout

By |October 19th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upMetconHelton (Time)3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click hereuse Kbs instead of dumb bells 1.5/1.0

By |October 18th, 2018|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (find a MTR for the day )over the month or so we are buliding our deadliftBent Over Row ( 3×10 starting at 70 )supinated grip

By |October 17th, 2018|Categories: WOD||0 Comments