Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingSnatch6 min. E2MOM
Sn. pull + Sn.
60/2, 65/2, 70/2

*Immediately into…

10 min. E2MOM
Sn. (build to heavy)MetconMetcon (Time)Teams of two
For time:

30 Clean and jerks 135/95
Run 1200m
150 Wall balls 20/14

By |May 18th, 2019|Categories: WOD||0 Comments


CrossFit 5150 – CrossFitTrack DayMetconMetcon (Time)Track Day!

Hopscotch (courtesy of Coach Hinshaw)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m […]

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


CrossFit 5150 – CrossFitWarm-upMetconBell (Time)3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012To learn more about Bell click here

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


CrossFit 5150 – CrossFitWarm-upWeightliftingBench Press (find a 3 RM )you will have a 15 mins to find a 3 RM and they have to be linked together.Bent Over Row (3 RM )you have to link them togetherMetcon4x: Metcon (No Measure)10 beat swings
.30 sec hollow hold
.30 superman holds
10 controlled hanging leg raises

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


CrossFit 5150 – CrossFitWeight Vest WednesdayWarm-upMetcon3x : Metcon (Time)9 pull ups
15 push ups
21 squats
run a 400Wear a weighted vest if you have one

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


CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)16 min AMRAP
5 pwr snatch 95/65
5 BOB4x: Metcon (No Measure)10 beatswings
10 T2B/ hanging leg raises

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


CrossFit 5150 – CrossFitMono Structural MondayWarm-upMetcon1-Mile Run (Time)Max Effort 1-Mile Run2k Row (Time)Max Effort 2k RowDouble-Unders (100/200/300)ASSUALT BIKE (Calories)3 miles

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


CrossFit 5150 – CrossFitHappy Mothers Day to all of you Mothers you ladys Rock

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


CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)Tabata pull upsScore is the least amout of pull upsMetcon (AMRAP – Reps)Tabata Squatsyour score is the round with the least amount of SQUATSMetcon (AMRAP – Reps)Tabata push upsScore the round with least amount of push ups4x : Metcon (4 Rounds for time)400 m runrest same a mount of […]

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


CrossFit 5150 – CrossFitWarm-upMetconGallant (Time)For Time:
Run 1 Mile with a 20# Medicine Ball
60 Burpee Pull-ups
Run 800m with a 20# Medicine Ball
30 Burpee Pull-ups
Run 400m with a 20# Medicine Ball
15 Burpee Pull-upsIn honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012To learn more about Gallant click […]

By |May 9th, 2019|Categories: WOD||0 Comments