February 11, 2020

CrossFit 5150 – CrossFitHappy Birthday, Rafi!!!EnduranceMetcon (AMRAP – Reps)”Tri Sprint Intervals” 4 Rounds: 4 min. AMRAP Cal. row 30/20 Cal bike 20/14 AMRAP 10m shuttle sprints in time remaining. 3 min. restGymnasticsMetcon (AMRAP –...

February 10, 2020

CrossFit 5150 – CrossFitHappy Birthday, Ann!WeightliftingBack Squat (60/5, 70/5, 75/5, 80/5, 85/5 )Build to a heavy 5 reps. If you complete 5 at 85%, then attempt a heavier load.Overhead Squat (3×3)OHS Complex 1 pausing OHS (3 seconds in bottom) 2 OHS...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingDeadlift (5×3 )Eccentric deadlifts: 3 seconds down. start at 50% and build as form dictates.MetconMetcon (AMRAP – Rounds and Reps)7 min. AMRAP 8 Bjs 6 Sit ups 4 P. Sn. 115/75 Rest 6 min.Metcon (AMRAP –...

February 8, 2020

CrossFit 5150 – CrossFitWeightliftingMetcon (AMRAP – Reps)Power Clean Cycling 3 Rounds AMRAP 20 second Max reps @ 70% -rest 40 seconds- AMRAP 30 second Max reps @ 75% -rest 30 seconds- AMRAP 40 seconds Max reps @ 80% -rest 1:20-MetconMetcon...

February 7, 2020

CrossFit 5150 – CrossFitMetconAbbate (Time)For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more...