1-2-19

CrossFit 5150 – CrossFitWarm-upwarm up #1 (No Measure) 3x
run 200 or row 250
10 shoulders passovers
10 jump squats
10 push upsSkill WorkPull-ups (19 pull ups )WeightliftingHang Power Clean (5×5 @ 75)MetconMetcon (Time)21-15-9
Hng pwr Cln 115/85
HSPU
Dubs

By |January 1st, 2019|Categories: WOD||0 Comments

1-1-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)buy in
row 2019
2x
20 WB
19 KBs
20 WBs
19 pull ups
20 WB
19 burpees
Cash out
row 1119

By |December 31st, 2018|Categories: WOD||0 Comments

12-31-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (18 strict pull ups )Split Jerk (1×1)you will have 30 mins to find a 1RMMetconMetcon (AMRAP – Rounds and Reps)9 min AMRAP
4 S2OH 95/65
6 bob
8 squatsGo as hard as possible. This is a good one to learn some intensity

By |December 30th, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)Countdown to 2019!

For time:
100 Squats
90 Dubz
80 Sit ups
70 Kb swings 1.5/1.0
60 Push ups
50 Deadlifts 135/95
40 Wallballs 20/14
30 Jerks 135/95
20 T2b
10 Cleans 135/95
20 HSPUs
19 Cal. […]

By |December 29th, 2018|Categories: WOD||0 Comments

12-29-18

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (5×3 @ 85 )do all 5 set at 85%Metcon3x: Metcon (No Measure)plate carry over head 200 m 45/25
sand bag carry 100m go heavy
OHL w/plate 20just work people just work

By |December 28th, 2018|Categories: WOD||0 Comments

12-28-18

CrossFit 5150 – CrossFitWarm-upSmall (Time)3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereif there is not enough rowers the run first and row last

By |December 27th, 2018|Categories: WOD||0 Comments

12-27-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (17 pullups strict )WeightliftingBench Press (1×1)Deadlift (1×1)

By |December 26th, 2018|Categories: WOD||0 Comments

12-26-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (16 strict pull ups )WeightliftingFront Squat (5×3 @ 80 )Metcon5 x : Metcon (Time)5 S2OH 135/95
10 front squats
15 pull up

By |December 25th, 2018|Categories: WOD||0 Comments

12-24-18

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (16 strict pull ups )MetconMetcon (Time)50 Dus /150 SUs
800 m run
40 Dus /120 Sus
600 m run
30 DUs /90 SUs
400 m run
20 DUs 60 SUs
200 m run
10 DUs / 30 Sus3x: Metcon (No Measure) Core work
25 Hanging leg lifts
1 min hollow hold accumulate
1 min Superman hold accumulate
25 sit upsYou can through […]

By |December 23rd, 2018|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMetcon (Time)12 Days of Christmas
For time:
1 MU
2 Cleans
3 Push Jerks
4 Kb Sumo DL High Pulls 2.0/1.5
5 Pull ups
6 Burpees
7 Kb swings
8 Wallballs
9 Dumbbell snatches 50/35
10 HSPUs
11 T2b
12 Thrusters

The WOD is completed just like the song “12 Days of Christmas”.
On the first day of Christmas my loving coach gave to me, a […]

By |December 22nd, 2018|Categories: WOD||0 Comments