Author Archives | admin

About admin

Metcon

November 16, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 800m run Then :20 second single leg hold 20 alt spider 10 sit ups 5 pause squats with medball in bear hug Metcon (Time) 42-30-18 reps for time of: Wall-ball shots, 20/14 Banded sit-ups (red band)

Continue reading...

Metcon

November 15, 2017

0 Comments

CrossFit Saint Helens – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap 30 minutes of: 800m Run 20 Burpee Box Jumps, 24’/20

Continue reading...

Metcon

November 14, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 3 rounds 200m straight leg row, 10 muscle snatch pvc 15 banded pull aparts 20 mt. Climbers Viola (AMRAP – Rounds and Reps) Violaā€¯ Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95/65 lb. 17 pull-ups 13 power cleans, 95/65 lb.

Continue reading...

Metcon

November 13, 2017

0 Comments

CrossFit Saint Helens – CrossFit Metcon (Time) 5 rounds for time of: 50/35 lb. dumbbell thrusters, 15 reps 50 double-unders 15-foot rope climb, 3 ascents Warm-up Plyo baseline 2x 10 each Single arm db push press 5 rope toes to rope or knee raise

Continue reading...

Metcon

November 12, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 200m run 2 rounds :20 Hollow hold 20 Spider stretch 20 Banded pull aparts Metcon (5 Rounds for reps) Tabata back squats, 95/65 no rack Rest 1 minute Tabata L-sit (paralettes) Rest 1 minute Tabata ring rows (feet on box) Rest 1 minute Tabata handstand hold (against wall) Rest […]

Continue reading...

Partner wod

November 10, 2017

0 Comments

CrossFit Saint Helens – CrossFit Metcon (Time) Teams of 2 working 3 Min on 1 Min off to complete 5 rounds of: 50-40-30-20-10 Hang power clean and jerk 75/55 Front rack lunge 75/55 Wall balls 20/14

Continue reading...

Metcon

November 9, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 3 rounds 150m row 5 ring rows :10 second ring or paralette support hold Review ring row muscle ups Metcon (Time) For time: 115/75lb. overhead squats, 30 reps 15 muscle-ups 115/75-lb. overhead squats, 20 reps 10 muscle-ups

Continue reading...

Deadlift

November 8, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 400m run Build to a max box jump for the day Deadlift (3-3-3-3-3) Box Jumps (1RM) Metcon (5 Rounds for distance) 2 box jumps @80% 1 box jumps @90%

Continue reading...

Metcon

November 7, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up Dynamic Then focus on tgu progression Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 Turkish get-ups, 50/35-lb. dumbbell

Continue reading...

Metcon

November 6, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 3 Laps, Russian kicks, dynamic walk, spider stretch, lunge with twist. Junk yard dawg warm up 15 each jump overs 15 each over unders Then: Coach lead Tall snatches Metcon (Time) 3 rounds for time of: 135/95-lb. squat snatches, 10 reps 20 burpees

Continue reading...