CrossFit – Tue, Oct 17

CrossFit 5150 – CrossFitWeightliftingPush Press (50/5, 60/5, 70/5, 75/5, 80/5)MetconMetcon (Time)For time: 15 Rounds (25 min cap) 5 Pull Ups RX+= 2 Muscle Ups 5 Wall Balls 20/14 5 Push Ups RX+= 2 Wall Walks

CrossFit – Mon, Oct 16

CrossFit 5150 – CrossFitWeightliftingFront Squat (4 x 5 60/5, 70/5, 75/5, 80/5)MetconMetcon (AMRAP – Reps)12 min. AMRAP 3-6-9-12… DB Snatch 50/35 Cal. Machine

CrossFit – Sun, Oct 15

CrossFit 5150 – CrossFitWeightliftingBear Complex (12 min. E2MOM *Start at 95/65 (lb) then build weight each complex. *Complex is unbroken movements. *If you fail, repeat weight or go down in weight.)Power Clean Front Squat Push Press Back Squat Second Push...

CrossFit – Sat, Oct 14

CrossFit 5150 – CrossFitMetconPartner Workout (Time)For time: 5 Rounds 25 Cal Machine 20 DB Hang Snatch 50/35 RX+ = KBs 70/53 15 Burpee Over DB 5 Rounds 100M Farmer Carry w/ DB or KB 50/35 200m Row 300m Run*With a partner, one person working, one resting, split...

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...