Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/2, 80/1, 85/1, (90/1)2, 95/1, (80/2)2)If 90% feels and looks good, attempt 95%. Next week, we will go for our 1 RPM.Clean Pull (90/2, 100/1, 105/1, (110/1)3)MetconMetcon...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)21-15-9: Wallballs 20/14 Box Jumps 24/20 200m Farmers Carry 1.5/1.0 21-15-9: Wallballs Box Jumps 200m Farmers Carry 21-15-9: Wallballs Box JumpsCoreComplete if time permits.Metcon (Time)3 Rounds 12...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/4, 70/4, 80/3, (85/3)2)MetconMetcon (Time) “Jumping Jackie” For Time: 1,000/800m Row 50 Thrusters 45/35 150 Double Unders 50 Thrusters 45/35 1,000/800m...

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....

Honor a Hero Friday

CrossFit 5150 – CrossFitToday is National Pet Fire Safety Day! It made me think that we need to honor a dog hero. Today, we will honor Sheriff K-9 Chucky. He was shot and killed in the line of duty after taking down an armed suspect in January 2019.View Public...