10-7-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean and Jerk (20 mins to find 3 Rm )you can drop but if you can TnG then do thatMetconMetcon (Time)30-20-10
Wall ball (20/14)
Deadlift (225/155)

By |October 6th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitWeightlifting1 Cl. + 2 F. Sq. + 3 JE3M for 12 min.

(60/1+2+3)2, (70/1+2+3)2*MetconMetcon (Time)Oktoberfest

For time:
10 OHS 95/65
10 Kb swings 2.0/1.5
10 T2b
10 Overhead lunges (R/L) 95/65
10 Beer Burpees
Eat a donut hole
10 Row/bike (cal.)
10 Fr. squats 135/95
Eat a donut […]

By |October 5th, 2019|Categories: WOD||0 Comments

10-5-19

CrossFit 5150 – CrossFitWarm-upMetconMetcon (Time)DB Fran
21-15-9
Thrusters 50/35
pull upBench Press (3×5 @ 80 )

By |October 4th, 2019|Categories: WOD||0 Comments

10-4-19

CrossFit 5150 – CrossFitWarm-upMetconCrossFit Games Open 12.3 (AMRAP – Rounds and Reps)18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

By |October 3rd, 2019|Categories: WOD||0 Comments

10-3-19

CrossFit 5150 – CrossFitWarm-upWeightliftingWeighted Pull ups5-4-3-3-3MetconMetcon (No Measure)EMOM 14:
Odd: Sprint 100m
Even: 3 Deadlift (315/225) 6 burpees over bar

By |October 2nd, 2019|Categories: WOD||0 Comments

10-2-19

CrossFit 5150 – CrossFitWarm-upWeightliftingSnatch (EMOM 10 MIN 1 REP@80)MetconMetcon (Time)Run’n’Row
4 Rounds:
Row 500m
Run 400m
Rest 3 minutes

By |October 1st, 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

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

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