CrossFit St. Helens

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 7 box jumps 14 kettlebell swings Men: 36-in. box, 32-kg kettlebell Women: 30-in. box, 24-kg kettlebell

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Assault Bike 3 miles (sustainable but hard effort pace) Rest 3 min Assault Bike 3 miles (same pace as first 3 miles) Rest 3 min Row 2000m (goal for same output level as the 3 AB intervals)

CrossFit Saint Helens – CrossFit View Public Whiteboard Battle series 3 (AMRAP – Reps) 9 min Amrap 2-4-6-8-10…deadlifts 225/155 10-20-30-40-50… double unders 2-4-6-8-10…. t2b Scaled and master 55+ scaled: 135/95, singles, hanging knee raise Warm-up 30sec Plank Hold, 1 min Bike or Rowing, 30sec Active Hang, 1 min Bike or Row, 30sec Superman Hold, 1 […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 30-in. box Women: 95-lb. OHS, 24-in. box Warm-up Hip opener: Partner Banded walking Standing Hip Rotations, Forward/Backward Leg Swings, Lateral Leg Swings, Seated Internal Rotations, Spider Lunge series, Pigeon Lunges Squat with Thoracic […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds In pairs 3x200m rowing focus on strong drive through heels Pulling warm up: 10x each Arm circles forward/backward 10x each YTWs :20 Sec Dead hang 15x Scap pull up 10 each Single arm db high pull 3-5x Elbow pull up 10x Kip swings 3-5x […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Finn (AMRAP – Rounds and Reps) Amrap 30min 1000m bike Bike 20 Paralette burpee box step ups 800m Bike 40 Sumo deadlift 600 Bike 200m single arm oh carry 400m Bike 40 alt Db snatch 200M bike 40 Db push press

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3rounds 5 each single arm db push jerk ea :30 bar hang 5 push ups 5 each single arm high pulls Tabata x 2 each Hang muscle snatch light C2b pull ups Lock out push ups ( place plates under chest to limit rom) Metcon (4 […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 5 each sa db push press 15 m toe walk 15 m heel walk 10 x 4″ rebounding jumps 1:00 du practice Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 20 dumbbell push presses 40 double-unders […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 5 pass throughs 10 Cuban press 5 front squats 10 sotts press or partial squat btn press 5 box jump up step down 2018 battle series WOD1 (Time) 2 rounds for time 9 box jump overs 24/20 18 power snatch 95/65 9 box jump […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 15 min 15 each Arm circles 10 Spider 3 each Squats with thoracic rotation 10Bottom up ohs 5 PVC wall squat 10 Kip swings Metcon (Time) 10 muscle ups 20 wall ball 20# 10/9 ft 30 c2b pull ups 40 ohs 95/65 30 t2b 20 pistols […]