12-23-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (MTR for the day )single leg deadlift (3×10 each leg )use KB or dumb bellsgo up in weight each setalternating shoulder press (3×12 (6 on each side ) )you can use DB or KBgo up in weight each...

Sanctuary Sunday

CrossFit 5150 – CrossFitMetcon ()Metcon (Time)In celebration of Hanukkah… 8 Days of Hanukkah For time: 8 Rounds 8 Deadlifts 8 Hg. P. Cl. 8 Fr. sq. 8 S2OH 8 Back rack lunge 8 Kb swing 1.5/1.0 8 BOB 8 V up*All barbell work is 135/95 HAPPY...

9-23-19

CrossFit 5150 – CrossFitSTRONG MAN SATURDAYWarm-upMetcon4x: Metcon (No Measure)100′ yoke carry 100 ‘ sled pull 25 clean and jerk sand bag 25 OS D ball 25 axel DLyou can start any where you like. and weight should be challanging. dont cheat your self...

12-20-19

CrossFit 5150 – CrossFitWarm-upMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...

12-19-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch Balance (3×3 starting @60 go up from there )Snatch (3@60 3@70 2@80 2@90)