Friday Benchmark

CrossFit 5150 – CrossFitMetconEllen (Time)3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click...

Thursday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Rounds & Reps) 33 min. AMRAP: 100 AbMat Sit-ups 100 Push-ups 100 Reverse Lunges Every 3 Minutes (starting at 0:000: 15 Kb Swings 1.5/1.0 *Score = Total rounds + reps, not counting Kb swings.4:30 Class Body...

Tuesday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps) 5 Rounds x 4 min. AMRAP: 21/18 Calorie Row 9 Box Jumps 30/24 Max Power Cleans Rest 1:30 between rounds Round 1: 95/65 Round 2: 135/95 Round 3: 155/105 Round 4: 165/115 Round 5: 185/135 *Score = Total...

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingMetcon (Weight)12 min. EMOM 20 Dubz 3 Hg. P. Cl. *Building weightHang Power CleanMetconMetcon (Time)For time: 60/40 Cal. Bike 50 Single Arm DB Hg. P. Cl. & J 50/35 400m D Ball Run 50/30 30 C2B (Rx+ 15 MUs) 400m D Ball...

Saturday

CrossFit 5150 – CrossFitMetconMetcon (AMRAP – Reps)30 min. AMRAP: 3 Person Team 3 Rounds of “The Chief” Max Calorie Row * One partner starts on rower, one partner starts on barbell, one partner starts resting. Everyone rotates upon completion...