Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)Partner WoD For Time: 5 Rounds 400 Meter Run (run together) 25 Overhead Squats 95/65 5-4-3-2-1 Rope ClimbsCoreMetcon (Time)4 Rounds 30 seconds superman hold 30 bicycle kicks 30 butterfly sit ups...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl,...

Thursday

CrossFit 5150 – CrossFitHAPPY BIRTHDAY, KRISTINA!!! Cheers to you!View Public WhiteboardMetconMetcon (Time)For Time: (40 Minute Time Cap) 200 Meter Row 20 AbMat Sit-ups 200 Meter Row 19 AbMat Sit-ups 200 Meter Row 18 AbMat Sit-ups … 200 Meter Row 1 AbMat...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingSnatch (60/2,70/2,80/2,85/1,90/1,93/1,96/1,99/1,(101/1)3*)Today is the day! Dig deep, be aggressive, use your legs, lift with confidence!MetconMetcon (AMRAP – Reps)10 min. EMOM 1. 10 Cal. Row 2. 10...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean & Jerk (60/2, 65/2, 70/1, (75/1)3)MetconMetcon (AMRAP – Rounds and Reps)3 min. AMRAP x 5: 3 Burpee Pull-ups 6 Box Jump Overs 24/20 9 Wall Balls 20/14 Rest 1 min. Between Round...