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Wednesday, November 19, 2014

November 18, 2014

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WARM UP: 4 rds 15yd jog 15yd dyna walk 15 yd broad jump 15 yd high knee with arm circle then 10 pass throughs forward 10 pass throughs reverse (PVC behind back palms forward) SKILL: snatch STRENGTH: 5x snatch complex of 1 hang snatch+ 1 power snatch + 1 overhead squat WOD: AMRAP 10 10 […]

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Tuesday November 18, 2014

November 17, 2014

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WARM UP: 3 rds 15 yd high knee grapevine 15 yd bear crawl 15 yd dyna walk 15 yd crab walk 15 yd jog backwards SKILL: 10 push ups 3x 10 second arm bar each side tripod head stands/ handstand practice WOD: 4 rds 45 sec l-sit 30 deadlifts 135/95 15 handstand push ups MOBILITY […]

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Sunday, Nov. 2, 2014

November 1, 2014

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WARM UP: 400m run dynamic movements WOD: teams of 3 3 rounds for time 50 power cleans 135/95# 1500m row, switch every 250m

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Teens athletic development and conditioning

October 22, 2014

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Want to get stronger and faster for next year? CrossFit St. Helens wants to help bring you to the next level. Athletic development is offered M, W, F 4-5pm. We will drill power lifts, Olympic lifts, plyos, flexibility, sprints, and body awareness. Conditioning is Tuesday and Thursday 4-5 pm. The rest of OCT. Is FREE. […]

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Wednesday August 6th

August 5, 2014

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A. Warm-Up5 min airdyne, row or run*do not jump ropeB. Skill Warm-Up Every 90 seconds for 9 minutes (6 sets)1 Legless Rope Climb  3 Parallette Strict HSPU’s5 Squat Therapy (4-2-1 tempo)*scale legless rope climbs to 3 strict pull-ups (try towel pull-ups if you have a towel!)**scale PHSPU to regular strict HSPU’s or Heavy Seated DB […]

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Monday August 4th

August 4, 2014

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A. Dynamic Warm-Up   B. Plyometrics Plyo Baseline 3 x 12 Jumping Lunges 4 x 10 Single Leg Box Jumps (5 each) 4 x 5 Knee Jumps   C. WOD 10 to 1 Power Cleans – 135/95 1 to 10 Toes to Bar *200m Run after each round   D. Mobility Roll Out Calves and […]

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Friday August 1st

July 31, 2014

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A. Dynamic Warm Up (10 min) B. Power Clean 20 min to establish 1RM Power Clean C. WOD (20 min) 20 min amrap 3 Hang Power Cleans 185/120 6 Strict Ring Dips 9 Box Jumps 30″/24″ 27 Double Unders D. Mobility 2 min each foot.  Roll out other Bar 2 min each calf.  Roll out other Bar

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Kids Camp for Saint Helens High School Athletics

June 19, 2014

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We are excited to announce our Inaugural St. Helens Kids Fitness and Conditioning Camp. We are dedicated to improving the health of our kids by teaching them about exercise, and raising money for the Saint Helens Athletic Program. We want to teach them that fitness can be fun! There are two types of classes that […]

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Friday June 13th

June 12, 2014

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Dynamic Warm-Up (10-15) WOD (25 min cap) 50 Burpees then 3 Rounds of 5 Rope Climbs 10 Ring Dips 15 Wall Ball 20/14 then 50 Burpees Skill Work 3 x 12 Ring Push-Ups 5 x 3 Ring Flys 4 x 30 sec HS Hold *rest as needed between sets MOB pick 2 upper extremity and […]

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Wednesday May 28th

May 27, 2014

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Warm-Up: Dynamic Warm-Up Skill: Squat Development – including Squat Therapy Workout of the Day: Zembiec 5 rounds for time of: 11 back squats, 185 lb. 7 strict burpee pull-ups 400-meter run During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform […]

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