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Metcon

September 23, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 4 min bike easy Deadlift instruction Assault bike tabata Metcon (Time) 21-15-9 reps for time of: Pull-ups Deadlifts Men: 225 lb. Women: 155 lb.

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Team series 1&2

September 21, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) Team Series Event 1 In pairs Complete as many reps as possible in 7 minutes of: Syncro Bar-facing burpees Rest 7 Min Team Series Event 2 In pairs Complete as many reps as possible in 7 minutes following this pattern: Syncro 20 […]

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Metcon

September 20, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 200 m semi straight leg row High knees butt kicks Kicks/swings 10 Barbell good mornings 10 lat engagements :30 kb brace Metcon (Time) 1 mile run 100 du 27 deadlift 205/145 800m run 100 du 21 deadlift 400m run 100 du 15 deadlift

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Metcon

September 19, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Metcon (Time) 4 rounds for time of: 25-cal. row 25 burpees

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Metcon

September 18, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x :30 hs hold 5 each sa db high Pull 5each sa db front squat 10 dips Then Squat clean position transitions 5 each below knee->mid thigh->high hang-> high hang high pull-> front squat->tall clean Metcon (Time) 5 strict handstand push-ups 5 squat cleans, 155 / […]

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Metcon

September 17, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) 5 3-minute rounds of: 20 push presses Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups Warm-up 2 rounds 1 min singles :30 plank […]

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Metcon

September 16, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 10 walking lunge 3 rope pull ups :10 rope hang Rope climb skill Then 2x :30 air squat 1 rope climb Metcon (Time) 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2 ascents […]

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9/11 memorial

September 14, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2, For Time: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row

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Nate

September 13, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Warm-up 3x 10 ring rows […]

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Metcon

September 12, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box Warm-up Dynamic

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