Sunday

CrossFit 5150 – CrossFit We will celebrate the 4th of July today with a beach WOD and party afterward. We will have morning snacks, juice, and champagne. Please arrive at the beach on Ocean Blvd. and 54th Pl. by 8:30 a.m. Bring a towel (you might get wet), beach...

Saturday

CrossFit 5150 – CrossFitTrack Day! Meet at Chittick FieldView Public Whiteboard

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For time: 3 Rounds 30 Barbell Back Rack Reverse Lunge 115/80 25 Shoulder to Overhead 20 DB Alternating Snatches 50/35 15 Chest to Bar Pull ups

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (50/3, 60/2, 70/2, 80/1, 85/1, (75/2)3)Clean Pull (90/2, 100/3, (105/2)3)*These are percentages off of your clean.MetconMetcon (AMRAP – Reps)2 Rounds 4 min. EMOM/1 min. rest x 2 (10...