Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingP. Cl. + P.P. + 2 J12 min. EOMOM (60/1+1+2)2, 70/1+1+2, 75/1+1+2, 80/1+1+2, 85/1+1+2MetconMetcon (Time)September 11, 2001 Never Forget! For time: 2001m run/row 11 Box jumps 11 Thrusters 125/85 11 Wbs 11...

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, (85/2)3)MetconMetconMetcon (Time)For Time: (15 Minute Time Cap) 100 Double Under / 200 Single Under 75 KB Sumo Deadlift 1.5/1.0 50 Lunges 25 DB Box Step Up...

Tuesday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingShoulder Press (50/3, 60/3, (70/3)3)MetconMetcon (Time)For time: 5 Rounds (19 Minute Time Cap) 15/11 Calorie Bike 12 Push Press 95/65 9 Pull Ups

Monday

CrossFit 5150 – CrossFitView Public WhiteboardMetconSmall (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardEnduranceMetcon (Time)3RFT 25 cal. row *rest 3 min. between each round *Scoring will be your slowest round.MetconMetcon (Time)For time: 9 Overhead Squats 155/105 9 P. Cleans 155/105 3 Rope Climbs 15 Overhead Squats...