February 5, 2020

CrossFit 5150 – CrossFitWeightliftingJerk60/2, 70/2, 75/2, 80/2, 85/1, 90/1MetconMetcon (5 Rounds for time)”Four Loko” On the 4:00 x 5 rounds 20/15 Cal. row 40 Dubz/80 singles 7 Front squats 135/95

February 4, 2020

CrossFit 5150 – CrossFitGymnasticsMetcon (AMRAP – Reps)9 min. EMOM 30 sec. work/30 sec. rest 1. Strict pull-ups 2. Ring rows 3. T2bMetconMetcon (Time)”Part Time” 3 Rounds 9 Burpees over dumbbell 12 C2b pull-ups Directly into… 3 Rounds 12...

February 3, 2020

CrossFit 5150 – CrossFitWeightliftingBack Squat ((60/4, 70/3, 80/2)3 )Squat waves: athletes will do 3 waves at 60%, 70%, 80%. Athletes repeat the rep scheme 2 more times starting at 60%.MetconMetcon (Time)For time: “Air Fryer” 3...

Sanctuary Super Bowl Sunday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)This has become our morning of the Super Bowl tradition… Super Bowl Sunday Team WOD Teams of 3 You will work for points not reps. Two athletes will work at a time, but not on the same movement. 1st...

February 1, 2020

CrossFit 5150 – CrossFitWeightliftingHang Power Snatch ((60/2)2, (70/2)2, (75/2)2, (80/2)2 )8 min. EMOM *Only go up in weight as form dictates.MetconMetcon (Time)”Bike Drop” Teams of 3 For time (30 min. cap) 75/50 Cal. bike 75 Power snatches 75/55 75...