CrossFit St. Helens

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min Amrap Partner a- 200m run Partner b- Amrap 10 devils press 35/20 20 v ups

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3x 4:00 Amrap 2:00 rEST between 12 dB hang sq cleans 40/20 6 db facing burpeesScore = lowest rounds +reps Warm-up 3x 1:00 jump rope 1:00 Bottom Squat hold 15 Squat jumps 10 Hammer curls Db front squats R double db […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time Lunge 100 ft. Handstand walk 100 ft. 50 strict pull-ups 50 push-ups Warm-up 2x 400m run Plank Bear walk Sampson Pull up negatives

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) On a continuously running clock, 2 minutes of each for max reps of: Burpees Reverse burpees Double-unders Row (for calories) Squat 30-in. box jumps

CrossFit Saint Helens – CrossFit View Public Whiteboard Overhead Squat (5-3-3-1-1-1) Warm-up Pass throughs Iron cross Spider Sampson Banded walking Hs hold Pvc wall squat therapy Transition grip ohs Strict oh press, push press, jerk Returning bar to back

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Row 2,000 meters 21 cleans 135/95 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Warm-up 2x Mt climbers Spider Squat with Thoracic rotation Toe touches Clean progression Thruster 3x 100m row Build to 5 rep for workout

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Every 8:00 for 3 rounds 20/15 cal row 20 t2b 20 d ball clean 70-100/50-30 20 s2oh 115/75 20 box jump over 24/20

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 2 legless rope climbs, 15-ft. rope 35 wall-ball shots Warm-up Bike 1:00 15 Wall ball squats :30 Rope hang accum Bike 1:00 10 Wall ball thruster 3 Rope negatives 1:00 bike 10 Wall ball 1 Rope climb

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 1,000-m row 15 clean and jerks 135/95 Warm-up 2x Run 400m Wrist stretches Broad jumps Sumo inchworm Clean and jerk tng

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 2x 400m farmer carry 40/20 7 wall walks 20 burpees 18 min capRx+ 50/35, 10 wall walks, 30 burpees same cap Warm-up 2-3 rounds 8 each sa high pull 8 each alt kossack 8 sumo deadlift high pull with kb 8 alt spider