Raf’s Cardiofest

CrossFit 5150 – CrossFitEndurance*Heats will start at 8:00a.m. *You can complete as written or do half.Raf’s Cardiofest (Time)For time: 2K Ski Erg 2 Mile Run 3 Mile Bike 2 Mile Run 2K RowRaf’s Cardiofest “Halfsies” (No Measure)For time:...

Benchmark Friday

CrossFit 5150 – CrossFitMetconRandy (Time)For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.Judge/AthleteAccessory WorkMetcon (AMRAP – Reps)3 Sets:...

CrossFit – Mon, Jul 22

CrossFit 5150 – CrossFitWeightliftingPower Snatch (60/3, 70/2, 80/1, 85/1, 90/1, 96/1, (101/1)3*)Time to go for it! It’s PR day!! You’ve got this! Use your legs and be aggressive.MetconMetcon (AMRAP – Rounds and Reps)4 min. AMRAP x 3: (rest 1...

CrossFit – Sun, Jul 21

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM 60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)For time: 1 mile run 10 P. Cl. & J 155/105 10 Pull ups 10 Med ball over the shoulder 80/50 1 mile run 10 P. Cl....

CrossFit – Sat, Jul 20

CrossFit 5150 – CrossFitMetconMetcon (Time)Partner WOD For TIme (30 min. cap): 2,000m Row (Switch Every 250m) 65 DB Snatches 50/35 55 Double Unders (each -you go, I go) / 55 Single Unders (each) 45 Deadlifts 225/155 55 Double Unders (each) / 55 Single Unders...