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Metcon

June 20, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 6 min for quality to get hr up 15 m skip 15 m power skip Crab walk 5 each Single arm db press 5 paralette dips :20 ring support hold Metcon (5 Rounds for reps) For max reps at each station: Tabata dumbbell shoulder presses Tabata […]

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Metcon

June 19, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m run 2x 5 each Single arm high pull 5 each single arm press 10 good mornings 30m banded side steps Then 3x 3 each muscle snatch +btn push press +ohs Snatch (1rm) Isabel (Time) For Time: 30 Snatches, 135# / 95#

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Metcon

June 18, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 8sumo Inch worm +hips down push up :20 side plank on elbow each side 5 Cossack each side Then 3 rounds 5 cal row 5 sit ups Metcon (AMRAP – Reps) 7 2-minute rounds of: 20-cal. row Max rep sit-ups There is no rest […]

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Granite games qualifier 2

June 17, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Granite games qualifier 2 (Time) 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

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Partner

June 15, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (32/24 kg) 15 Calories of Rowing Partner A will […]

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Candy

June 14, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 5 each single arm high pull :30 crab hold 10 boot straps Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air Squats

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5k row

June 13, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic 5k Row (Time) Max Effort 5k Row

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Metcon

June 12, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 10 forward arm circles 10 backwards arm circles :30 plank hold 2x 5 muscle snatch + 3 power snatch Metcon (10 Rounds for reps) 10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 155 […]

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Metcon

June 11, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2rounds 10 ring row 8 db push press 10 sumo good morning 8 kip swings 10 spider each side Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. […]

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Nancy

June 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 6 min for quality 10 eccentric ankle dorsiflexion 15m high knee, butt kicks, side shuffle 10 squat thoracic ext Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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