Honor a Hero Friday

CrossFit 5150 – CrossFitMetconNutts (Time)For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 lb) 200 Double-Unders 400 meter Run (with 45/35 lb plate)In honor of Lieutenant Andrew Richard...

CrossFit – Thu, Feb 20

CrossFit 5150 – CrossFitMetconMetcon (Time)For time: 800m Run then… 3 Rounds 16 DB Hg. P. Snatch 50/35 16 Single Arm DB Thrusters (8/8) then… 800m RunCoreMetcon (Time)For time: 4 Rounds 8 Rolling Pistols 12 Spider Crunches 16 Crab Toe Taps ()...

CrossFit – Wed, Feb 19

CrossFit 5150 – CrossFitWeightliftingFront Squat (60/3, 70/3, 80/2, 85/2, (90/1)2)MetconCrossFit Games Open 15.4 (AMRAP – Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3...

CrossFit – Tue, Feb 18

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 10 min. EMOM 1. 10/7 Cal. Bike 2. Max. Wallballs 20/14 *Rx: Complete bike calories within the first minute. Athletes’ score is the wallballs. Keep your running count (use chips or a board).Metcon...

CrossFit – Mon, Feb 17

CrossFit 5150 – CrossFitWeightliftingHang Snatch (60/3, 70/3, 75/2, (80/2)3*)*Percentages are a guide. If form permits, increase weight on the last 3 sets of 2. We are not going for a max.MetconMetcon (AMRAP – Rounds and Reps)9 min. AMRAP 3 Power Snatches...