Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingFront Squat (60/7, (70/7)3)MetconMetcon (Time)For time: 25-20-15-10-5 Ground to Overhead 115/75 *After each round, perform 20 Russian Kb swings. 1.5/1.0 Time cap: 20...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/3, 70/2, 80/2, (85/1)3*)MetconMetcon (AMRAP – Rounds and Reps)Partner WOD 9 min. AMRAP (You go, I go) 9 cal. row 6 Burpee over rower 3 P. Cl. & J 135/95 Rest 2 min. 9 min....

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)Teams of Two, For Time: Buy in: 75 Burpees Then 5 Rounds: 30 Wallballs 20/14 30 Deadlifts 135/95 30 Calorie row 30 Power Cleans 135/95 Cash out: 75...

Friday Benchmark

CrossFit 5150 – CrossFitView Public WhiteboardMetconMarco (Time)3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time (30 Minute Cap): 1 mile Run Directly Into… 70 Power Cleans 135/95 70 Bar-Facing Burpees *Partition power cleans & burpees however you’d...