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Partner wod

August 17, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) In teams of two, complete three rounds for time of: 800 Meter Run (together) 80 Wall Ball Shots (20/14 lbs) 80 Push-Ups Partition the repetitions between partners however you’d like.

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Complex Fran

August 16, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 10 banded lat pull downs 5 each single arm front rack sq, 5 strict press 10 ring rows 10 kips Complex Fran (Time) For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups […]

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1 mile run

August 15, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Running dynamic emphasis on hammies and calves Tabata assault bike before run 5 min rest 1-Mile Run (Time) Max Effort 1-Mile Run

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CrossFit Total

August 14, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x (7min) 5 sumo inch worm 5 each Cossack sq 5 single arm db strict press 10 barbell good morning 3-5 sets to warm up (15 min) Back squat Strict press Deadlift The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift […]

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30 muscle ups

August 13, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 10 false grip ring rows 8 each single arm high pull 8dips :20 hollow/tuck :20 Superman 10 kip swings 30 Muscle-Ups (Time) 30 muscle-ups for timeAlthough this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. […]

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Metcon

August 12, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 10 eccentric ankle dorsiflexion 5 Cuban press 20 lateral Banded step overs 5 barbell/pvc muscle snatch 5 ohs 10 du/singles Metcon (Time) For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add […]

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Partner wod

August 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard 31 heros (AMRAP – Rounds and Reps) Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run. Switch upon return from run.

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Metcon

August 9, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Bicouplet 1 (Time) 21-15-9 Snatches Chest-to-bar pull-ups M 85 lb. F 55 lb. 6 min cap. 2 min transition between Bicouplet 2 (Time) 12-9-6 Snatches Bar muscle-ups M 135 lb. F 85 lb. 6 min cap

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Metcon

August 8, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Build to a max height box jump Box Jumps (1rm for height) Metcon (Time) 40-30-20-10 reps for time of: 30-inch box jumps sit-ups

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Metcon

August 7, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds inc intensity each round 150m row 20 banded pull aparts 10 push ups/ floor press/ weighted floor press Metcon (Time) 5 rounds for time of: Row 500 meters 15. bench press/floor press 135/95

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