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Partner wod

October 19, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. The partner who hands […]

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Metcon

October 18, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Warm-up 3 rounds 200m run 10 spider […]

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Dork

October 17, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.Boston firefighter Michael Kennedy, 33, of […]

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Metcon

October 16, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 40 mt. Climbers :20 hollow :20 Superman 20 banded pull aparts 10 air squats Metcon (Time) For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 […]

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Metcon

October 15, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) 2x8min First 8 minutes – row for max meters Rest 4 min Next 8 min Amrap: 30 Double-unders 6 Burpee Box Jumps 24/20 8 pull ups 12 Front squats 50/35 each

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Metcon

October 14, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m run Then 3x 5 sumo inchworm with push up 10 lunges Hspu progression 400m run Metcon (Time) For time: 10 db burpee box step overs 50/35 20 alt db snatch 20 hspu 8 db burpee box step overs 50/35 16 alt db snatch 16 hspu […]

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Team wod

October 12, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 For Time (30 Minute Cap): 1 Mile run 150/100 Calorie Assault Bike 100 Hang Power Snatches (115/75) 80 Overhead Squats (115/75) 60 Squat Snatches (115/75)

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Metcon

October 11, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 30 m Banded tube walking forward and back 10 each spider with rotation 30m each single arm oh carry 10 each alt toe touches Metcon (Time) For time: 21 back squats 42 sit-ups 15 back squats 30 sit-ups 9 back squats 18 sit-ups Rx: […]

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Metcon

October 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. dumbbells

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Metcon

October 9, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest […]

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