Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)”Angry Annie” For Time (40 min. time cap): 50-40-30-20-10: Double Unders AbMat Sit-ups Calorie Row (50/35-40/28-30/21-20/14-10/7) *100 meter Db/Kb Farmer Carry after every round...

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/3, 70/3, (75/1)3*)MetconMetcon (Time)For Time (20 Minute Cap): 200/150m Row 1 Deadlift 225/155 1 Toes to Bar 200/150m Row 2 Deadlifts 2 Toes to Bar 200/150m Row 3 Deadlifts 3 Toes to...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/3, 70/3, (75/3)2)*Focus on technique and form.MetconMetcon (Time)For time: 5 Rounds 9 Power Cleans 135/95 9 Handstand Push ups 45 Air Squats

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)3 Rounds x 5 min. AMRAP: 60 Double Unders 15 Pull-ups 30 Dumbbell Snatches 50/35 Rest 3 min. between roundsAccessory WorkBulgarian split squats (3 x 5 (L/R))Alternate...