11-28-19

CrossFit 5150 – CrossFitWarm-upMetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of...

11-27-019

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)EMOM 14: Odd: 5 wall walks Even: 10 Shoulder touches against wallMetcon (AMRAP – Rounds and Reps)AMRAP 14 Run 200m 25′ Handstand walk/ 5wall walks 15 Burpees 10 Box jump...

11-26-19

CrossFit 5150 – CrossFitWarm-upMetconWeightliftingsnatch high pull + 1 full snatch (5×1 )go up in weight each timeMetconMetcon (Time)2 Rounds 20 Overhead squat (135/95) 40 CTB pull-ups

11-25-19

CrossFit 5150 – CrossFitWarm-upWeightliftingBack Squat (find a MTR for this marvelous Monday )barbell glute raises (2 x 20 )DB walking lunges (2x 50′)reps will vary form person to person the 16 reps is how many steps it took me to do 50’Shoulder...

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Teams of two For time: Buy in: 80 Burpees 5 Rounds 30 Wbs 20/14 30 Deadlifts 135/95 30 Cal. bike 30 P. Cl. 135/95 Cash out: 80 Burpees*Teams may split up the reps (evenly) however they’d...