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Metcon

September 24, 2017

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CrossFit Saint Helens – CrossFit Mobility FOCUS: Banded Front Rack – 1 Min Each Arm 30sec Squat Hold 20 total Squat Thorasic Rotations 30sec Standing Pike Stretch 30sec Cobra 30sec Downward Dog 30sec Spider (L) 30sec Pigeon(L) 30sec Spider (R) 30sec Pigeon (R) 30sec Behind neck triceps stretch (L) 30sec Behind neck triceps stretch (R) […]

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Metcon

September 23, 2017

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CrossFit Saint Helens – CrossFit Mobility

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Partner wod

September 22, 2017

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CrossFit Saint Helens – CrossFit Metcon (Time) Teams of 2 mm-ff-or mf 9-15-21 Syncro thrusters 95/65 Syncro bar facing burpees 5 min rest 100cal row 100 t2b *each partner must do atleast 20 reps of both Mobility 30sec Squat Hold 20 total Squat Thoracic Rotations 30sec Standing Pike Stretch 30sec Cobra 30sec Downward Dog 30sec […]

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Metcon

September 21, 2017

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CrossFit Saint Helens – CrossFit Warm-up 5 min cardio Then 4 rounds :30 hollow :30 arch 10 leg kicks/swings each Metcon (Time) For time: 50 hip extensions/barbell good morning 15-ft. rope climb, 5 ascents 40 hip extensions/barbell good morning 15-ft. rope climb, 4 ascents 30 hip extensions/barbell good morning 15-ft. rope climb, 3 ascents 20 […]

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Metcon

September 20, 2017

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CrossFit Saint Helens – CrossFit Warm-up Rowing technique Metcon (Time) 5 rounds for time of: Row 500m 30 push-ups Mobility – Sink Mobilization- https://youtu.be/1ARPjekZPJw (@ 2:30 in video

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Metcon

September 19, 2017

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CrossFit Saint Helens – CrossFit Warm-up 4 steady rounds 300m row 10 banded good mornings :40-:60 Sec wall sit Metcon (Time) 30-20-10 reps for time of: sit-ups Toes-to-bars Wall-ball shots, 20/14-lb. ball Mobility Increase time in the Couch Stretch to 2-3 Minutes each side

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Battle series wod1

September 16, 2017

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Battle series 2017 WOD1 (AMRAP – Reps) Amrap 15 min 60 cal row 50 burpees over bar 30 ground to oh 95/65 10 c2b pull upsScaled (age: 16-54): 60 Calories on the Rower 50 Burpees Over the Barbell 30 Ground to Overhead 65/45 10 Jumping Chin Over Bar […]

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Metcon

September 14, 2017

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Announcements Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart To sign up: http://natalienewhart.com/product/gymnastics-seminar/ This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc. We chose to make this seminar exclusive to 12 participants, which allows […]

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Metcon

September 13, 2017

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Announcements Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart To sign up: http://natalienewhart.com/product/gymnastics-seminar/ This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc. We chose to make this seminar exclusive to 12 participants, which allows […]

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Emily

September 12, 2017

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Announcements Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart To sign up: http://natalienewhart.com/product/gymnastics-seminar/ This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc. We chose to make this seminar exclusive to 12 participants, which allows […]

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