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10+1+19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (AMRAP – Rounds and Reps)E2MOM for 30 min
10 SDHP W/KB
10 squats
20 swingsyour goal is 15 rounds

By |September 30th, 2019|Categories: WOD||0 Comments

10-1-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (No Measure)E2MOM for 20:
3 bar muscle-up, 6 toes to bar
5 HSPU, 10 alt pistol squatsMetcon (AMRAP – Rounds and Reps)AMRAP 20 min
5 Thrusters (95/65)
7 Hang Power Clean
9 SDLHP

By |September 30th, 2019|Categories: WOD||0 Comments

9-30-19

CrossFit 5150 – CrossFitWarm-upWeightlifting2 pwr clns+ jerk (5×1)MetconMetcon (Time)Bike’n’Snatch
21-15-9
Assault Bike Cal
9-6-3
Power Snatch (155/105)

By |September 29th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingCurtis P ComplexE2MOM
14 min.
P. Cl. + Lunge 1/1 + P.P.MetconMetcon (Time)For time:
1 Round
800m run
80 Dubz
21 OHS 115/85

2 Rounds
400m run
40 Dubz
15 OHS 95/65

3 Rounds
200m run
20 Dubz
9 OHS 75/55

By |September 28th, 2019|Categories: WOD||0 Comments

9-28-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)3 Rounds
15 Power clean (135/95)
15 Push jerk (135/95)
15 Row cals3x: Metcon (No Measure)100m each:
Farmer’s carry
Front rack carry
OH carryuse KBs and go AHAP
USE 2 KBs

By |September 27th, 2019|Categories: WOD||0 Comments

9-27-19

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 13.4 (AMRAP – Reps)Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. […]

By |September 26th, 2019|Categories: WOD||0 Comments

9-26-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (Time)4 rounds
4 mins on 3 mins off
AB/row cals 15/10
15 G2OH w/plate
15 lunges
15 swings

By |September 25th, 2019|Categories: WOD||0 Comments

9-26-19

CrossFit 5150 – CrossFitWarm-upThruster (5×1)find a heavy 1 repMetconMetcon (Time)4 Rounds: 4 minutes ‘ON’, 3 minutes ‘OFF’
Bike 20/15 cals
15 wall ball (20/14)
30 Double-unders
15 Swings (53/35)

By |September 25th, 2019|Categories: WOD||0 Comments

9-25-19

CrossFit 5150 – CrossFitWarm-upWeightlifting2 HNG PWR Sn + OHS (5×1)go up in weight each timeBehind The Neck Jerk (2×10)snatch grip go up in weightMetcon400m Run (Time)Max Effort 400m Run20 min AMRAP
run 400 rest the same time it took you to run the 400. rest 1:1

By |September 24th, 2019|Categories: WOD||0 Comments

9-24-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)EMOM 16
1: 5 Strict pull-ups
2: 7 Ring push-up
3: 3 wall walks
4: :30 bottom of squat hold with KB (53/35)MetconMetcon (Time)21-15-9
Row for cals
Burpee over rowerrest 4 minsMetcon (Time)12-9-6
Deadlift (275/175)
Box jump (30/24)

By |September 23rd, 2019|Categories: WOD||0 Comments