Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Teams of 2 For Time: 60 Clean and Jerks 115/85 (partition however) 1 Mile Run (must run together) 20 Rope Climbs (partition however) 1 Mile Run (run together) 100 Burpees...

CrossFit – Sat, Dec 13

CrossFit 5150 – CrossFitMetconMetcon (Time) For time 21-15-9 reps Power snatch 115/75 Calorie bike Rest 2 minutes 15-12-9 reps Front rack lunge Calorie bike Rest 2 minutes 12-9-6 reps Burpee over bar Calorie...

Honor a Hero Friday

CrossFit 5150 – CrossFitMetconThe Don (Time)For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn...

CrossFit – Wed, Dec 10

CrossFit 5150 – CrossFitWeightliftingPower Snatch (60/3, 65/3, 70/3, (75/3)2, 80/3)12 min. EOMOMOverhead Squat (4 x 5)You have approx. 12 min. to complete 4 sets of 5. Add weight as form permits (goal- end 80-90%).MetconMetcon (AMRAP – Rounds and...

CrossFit – Tue, Dec 9

CrossFit 5150 – CrossFitWeightliftingBack Squat (60/3, 70/3, 80/2, (85/2)3)MetconMetcon (Time) For time: 3 Rounds 400m Run 12 Hang Power Snatches 95/65 9 Thrusters 6 Burpee Over Bar Time cap: 14 minutes