1-11-20

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)Chipper 100 double-unders 40 burpees 40 walking lunge steps 30 Alt. single arm DB snatch (50/35) (15 / side) 30 Single arm DB clean and jerk (not alternating 15 / arm) (50/35) 20 Thruster (95/65) 20 pull-ups 10...

January 10, 2020

CrossFit 5150 – CrossFitMetconMarco (Time)3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters, 135#In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.To learn more about Marco click...

1-9-20

CrossFit 5150 – CrossFitWarm-upWeightliftingDeadlift (MTR for the day )Metcon (No Measure)4×50′ OH KB Lunge 1.5/1.050′ 1 arm 50′ other armShoulder Press (MTR for the day )

1-8-20

CrossFit 5150 – CrossFitWarm-upWeightliftingBig clean complex (3×1 go up in weight each time )High hang squat clean, hang squat clean, squat clean from floor + Push Press. High hang squat clean, hang squat clean, squat clean from floor + Push jerk. High...

1-7-20

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)10 min EMOM 1st min .30 sec HSH 2nd MIN 10 shoulder tapsMetcon (Time)3 Rounds: Run 400m 20 Wall Ball (20/14) 20 Toes to bar Goal: Sub 15 minutes