Honor a Hero Friday

CrossFit 5150 – CrossFitMetconThe Kabul 13 (Time)For Time: 20 Deadlifts (75/55 lb) 23 Hang Power Cleans (75/55 lb) 31 Front Squats (75/55 lb) 23 Push Presses (75/55 lb) 22 Box Jump Overs (24/20 in) 20 Butterfly Sit-Ups 20 Reverse Step Lunges 20 Pull-Ups 23...

CrossFit – Thu, Oct 12

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 30 Rounds 1 Clean 155/105 Rx+= 185/125 3 Burpees 5 Kb Swings 1.5/1,0

CrossFit – Wed, Oct 11

CrossFit 5150 – CrossFitWeightliftingDeadlift (50/5, 60/3, 70/3, 75/2, 80/2, 85/2)MetconMetcon (AMRAP – Reps)20 min. EMOM (4 Rounds) Min 1 10 T2B Min 2 5 Deadlifts 275/185 Min 3 2 Rope Climbs or 6 Strict Pull ups Min 4 100M Run Min 5 Rest*Exercises can be...

CrossFit – Tue, Oct 10

CrossFit 5150 – CrossFitWeightliftingComplete a challenging set of Ring Dips / Box (2) Dips/ Bench Dips after each exercise. *3 Sets of Dips ex: Ring dips= 5-7 Box dips= 7-10 Bench dips= 10-15Shoulder Press (2 x 5 Building from 60%)Push Press (2 x 3 Building...

CrossFit – Sun, Oct 8

CrossFit 5150 – CrossFitWeightliftingHg. P. Sn. + OHS + Hg. Sn.On the 1:30 x 6 sets (9 min.) Snatch Complex 1 Hang Power Snatch + 1 Overhead squat + 1 Hang Snatch *Start at 60% of your snatch and build weight as form dictates.MetconMetcon (Time)15 Rounds 2...