Monday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, 85/2, (90/1)2)MetconMetcon (Time)For Time: (15 Minute Time Cap) 30-20-10 Box Jump 24/20 Power Clean And Jerk 95/65 *After Each Round, Perform 30 Double Under / 60 Single...

Sanctuary Sunday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingMetcon (Weight)12 min. E2MOM 3 Deadlifts 1 Hang Power Clean 2 Front Squats *The complex is unbroken- hands may not leave the bar. *Build weight each set.MetconMetcon (AMRAP – Rounds and Reps)20...

Saturday

CrossFit 5150 – CrossFitView Public WhiteboardMetconMetcon (Time)For Time: (20 Minute Time Cap) 400m Run 80 KB Sumo Deadlift 1.5/1.0 80 KB Swing 80 KB Sumo Deadlift High Pull 80 KB Goblet Squat 400m RunCoreMetcon (Time)For time: 100 Crossbody V Up *Every 10...

Honor a Hero Friday

CrossFit 5150 – CrossFitView Public WhiteboardMetconCoe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

Thursday

CrossFit 5150 – CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/2, 70/2, (80/2)2, 85/1, (90/1)2 )14 min. E2MONMetconMetcon (AMRAP – Reps)18 min. AMRAP 2, 4, 6, 8,… Box Jump Power Clean 135/95 Burpee Over...