Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Calories)30 min. AMRAP: 3 Person Team 3 Rounds of “The Chief” Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconWood (Time)5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute RestIn honor of Australian Army Sergeant Brett Wood, 32, of...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/2, (85/1)4*)*Build to a heavy single. If you get to 85%, add weight as form dictates.MetconMetcon (AMRAP – Reps)15 Minutes for Total Reps: 5 min. Bike Calories 4 min....

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightlifting3 P. Sn. + 3 Sn. PP + 3 OHS (50/2, 60/2, 65/2)MetconMetcon (Time)For time: 4 Rounds 25/20 Calorie Row 3 Rope Climbs 10 Double Dumbbell Deadlifts 100m Farmers Carry Dumbbells:...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardGymnasticsMetcon (AMRAP – Reps)10 min. EOMOM 1. Strict Pull ups 2. Strict HSPUs*Score = Largest unbroken set of strict pull-ups and hspus (total of both largest set).MetconMetcon (Time)”Boat Race”...