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So far ZingApps has created 207 blog entries.

9-18-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)Heavy Metcon
15-12-9
Power clean (225/155)
21-15-9
GHD Sit UpMetcon (Weight)ring push ups3x5 weighted with plates on back or vest

By |September 17th, 2019|Categories: WOD||0 Comments

9-17-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)4 Rounds
5 kip swings
15′ walking lunge
10 Lying leg cross-over
1 wall walkMetconMetcon (No Measure)E2MOM 8 mins
1. 1 peg board ascent OR 2 Rope climb (legless), 12 Pistols (alternating).
2. 10 Handstand push-up, 16 Jumping split lunge (8/side)Helen (Time)3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35# […]

By |September 16th, 2019|Categories: WOD||0 Comments

9-17-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon5x: Metcon (Time)100 M farmer carry
20 walking lunges
10 ring rows

By |September 16th, 2019|Categories: WOD||0 Comments

9-16-19

CrossFit 5150 – CrossFitWarm-upWeightlifting3x: Big clean complexhigh hng cln+hng cln+cln+push press
high hng cln+hng cln+cln+push jerk
high Hng cln+hng cln+cln+split jerk
Notes: no dropping the bar during the entire complex, but if you really need to, you can drop it between after the overhead move. Rest as needed between roundsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 7 Minutes
10 Med […]

By |September 15th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting3 TNG P. Cl.10 min. EMOM
3 TNG P. Cl.

*Build to a heavy tripleMetconMetcon (Time)For time:
30-24-18-12-6
Wbs 20/14
15-12-9-6-3
Deadlift 225/155

By |September 14th, 2019|Categories: WOD||0 Comments

9-14-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)EMOM 14:
Odd: 100′ sandbag carry
Even: 3 Clean and Jerk (185/125)Go as heavy as you can on the sandbag so you can make the minMetcon (No Measure)do yoke and farmer carry work.

By |September 13th, 2019|Categories: WOD||0 Comments

9-13-19

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

By |September 12th, 2019|Categories: WOD||0 Comments

9-12-19

CrossFit 5150 – CrossFit MastersWarm-upMetcon3x: Metcon (AMRAP – Reps)AB cals
step ups
WBs
DB S2OHevery station will be 90 sec you will rest 2min after you go through 4 stations

By |September 11th, 2019|Categories: WOD||0 Comments

9-12-19

CrossFit 5150 – CrossFitWarm-upWarm-upWeightliftingDeadlift (5×2)Go up in weight each timeIncline bench (5×2)Go up in weight

By |September 11th, 2019|Categories: WOD||0 Comments

9-11-19

CrossFit 5150 – CrossFitWarm-upWeightlifting2 snatch pulls + 1 snatch (5×1)going up in weight but really watch formMetconMetcon (AMRAP – Rounds)EOMOM 18 mins
9 Rounds on the 2 min
Run 100 meters
1 Round of 5 Handstand push-up, 6 ring dip, 7 Push-upscore is how many rounds completed

By |September 10th, 2019|Categories: WOD||0 Comments