Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconDesforges (Time)5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)4 Rounds (11:30) 1 min. work/30 sec. rest 1. HSPU 2. Double Unders *Rotate movements. Work on each skill depending on your level. Challenge yourself! In other words, try something new...

Wednesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingPush Jerk + Split Jerk (50/1, (60/1)2, 70/1, (75/1)2 )Front Squat (60/3, 70/3, 80/2, (90/1)3)MetconMetcon (Time)20-10-5 Wallballs 20/14 Kb Swings 1.5/1.0 *10 min caprx+ WB 30/20 KB...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)16 min. AMRAP 500m Row 20 Alternating DB Snatch 50/35 20 DB Goblet Squat 50/35CoreMetcon (Time)For Time: 50 Mountain Climber 40 Russian Twist 30 Plank Leg Lift 20 Triple...

Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)10 min. EOMOM 2 Bear Complex 3 Thruster 4 Front Squat *Bear Complex: P. Clean + Fr. Squat + Push Press + Back Squat + Behind the Neck PP *Build weight each set as form dictates. *You may...