7-18-19

CrossFit 5150 – CrossFit MastersWarm-upWarm-up (No Measure)10 min EMOM
AB
squats
row
sit ups
push upsMetcon7x : Metcon (Time)4 set ups
4 push ups
6 KBs
9 squats

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

7-18-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)jog a mile easyMetconMetcon (No Measure)Recovery flow
1 minute at each station (:40 work, :20 rest)2 rounds through
Air squat w/ 2 second pause at bottom
Unloaded lateral lunge
Spiderman lunge
PVC overhead squat
hollow holds
arch hold
Strict pull-up
Bike
Rubber band goodmorning w/ 2 second eccentric

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

7-17-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)EMOM 6 minutes
Odd: 7 hard rower pulls
Even: 10 jumping jacks and 5 jumping squatsWeightliftingBulgarian split squats (3×8)Bulgarian split squat
3 Rounds
3 seconds eccentric + 3 second hold x 8 reps / legSingle Arm Dumbell Press (3×8)Single arm DB shoulder press
3 seconds eccentric + 3 second hold at top of rep x […]

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

7-16-19

CrossFit 5150 – CrossFitWarm-upMetcon (No Measure)Easy AMRAP 7 min
:40 sec of Single Unders
7 Single Leg DB Deadlift/side
8 strict press
3 Jerk DropWeightliftingSumo Deadlift (3 trys to get a MTR)Push Press (3 attempts MTR )MetconMetcon (No Measure)EMOM 15 minutes
1.5 Power clean (135/95) + 7 bar facing burpee
2. 12 Abmat sit-ups + 10 box jumps […]

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

7-16-19

CrossFit 5150 – CrossFit MastersWarm-upMetconMetcon (AMRAP – Rounds and Reps)16 min AMRAP
AB cals 15/12
20 KBs
100 M run
20 leg lifts holding KB

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

7-15-19

CrossFit 5150 – CrossFitWarm-upWarm-up (No Measure)Tabata
row/ABWarm-up (No Measure)3 Rounds
5 Jumping Pull Up
10 Banded Shoulder Press
10 Goblet Squat
100m jogMetconBrehm (Time)For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie RowIn honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006To learn more about Brehm click here

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

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Clean + 1 Hg. clean + 1 Jerk12 min. EOMOM
60/1+1+1, (70/1+1+1)2, (80/1+1+1)2, 90/1+1+1MetconMetcon (Time)For time:

1 mile run
10 P. Cl. & J 155/105
10 Pull ups
10 Med ball over the shoulder 80/50
1 mile run
10 P. Cl. & J
10 T2b
10 Med ball over the shoulder

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

7-13-19

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×3) Use 50% of your best from 7/9 and rest one minute between sets. Use the same weight for all setsMetconHall (Time)5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutesIn honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, […]

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

7-12-19

CrossFit 5150 – CrossFitWarm-upMetconThe Seven (Time)7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here2x: Warm-up (No Measure)run/ride/row 200/.3/ 250
5 dumbbell windmill […]

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

7-11-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (AMRAP – Reps)EMOM 20
1. Row :45
2. 5 Turkish get-ups / side
3. 5 snatch balance w/ empty bar + 5 overhead squats
4. 15 Supermans
5. 15 situps
6. 10 KB lateral lunges (53/35) (5/side)
7. 10 Dumbbell hammer curl (choose reasonable weight)
8. 25 good mornings
9. 10 slow eccentric strict pull-ups
10. 100′ bottoms-up kettlebell carry (50′ […]

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