Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardSTRENGTHMetcon (AMRAP – Rounds)EMOM 14: Even: 3 Clean and Jerk (185/125) Odd: 100′ sandbag/D Ball CarryMetconMetcon (Time)For time: 3 Rounds 6 OHS 65/55 10 T2B 12 Overhead Lunges Rest 2 min.- add weight 3...

Saturday

CrossFit 5150 – CrossFitTrack Day! Meet at Chittick Field 1900 Walnut Ave.View Public Whiteboard

Benchmark Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*This workout is too long to do judge-athlete. So, use chips or a board to keep accurate count of...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 1000m Row 20 Back Squat 135/95 Rx+= 155/105 20 V Up Rx+= T2B 750m Row 15 Back Squat 15 V Up 500m Row 10 Back Squat 10 V Up*Rx+ = Toes to bar, 155/105 *Back Squats are from the...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPower Clean + Hang Power Clean (60/2, 70/2, 75/2, 80/2)Front Squat (60/3, 70/3, 80/3, (90/2)2 )MetconMetcon (Time)For time: 3 Rounds 10 Handstand Push ups 10 Power Clean And Jerk 135/95 200m...