CrossFit St. Helens

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 x 200m run 5 burpee broad jumps 10 v ups P clean Metcon (3 Rounds for time) 1 round 30 t2b 30 p cleans 75/115 30 box jump over Rest 3:00 2rounds 15/15/15 Rest 3:00 3 rounds 10/10/10

CrossFit Saint Helens – CrossFit View Public Whiteboard Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 100 cal bike 100 box jump overs 100 cal row

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 8 rounds 400m run 10 pull up 20 push up 30 squats

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 100 ft. of legless rope ascent in AFSAP AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb. L-sit (Time) Accum 2:00 L sit in AFSAP

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 15 cleans 135/95 15 thrusters 1,000-m row Warm-up 400m run (Squat prep) 2x Banded side steps, clam shells, spider, iron cross Power clean bergner warm up

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Amrap 3: 6 alt db snatch 50/35 6 box jumps 24/20 6 push ups Rest 1 min Amrap 5: 10 alt db snatch 10 box jumps 10 push ups Rest 2 min Amrap 7: 14 alt db snatch 14 box jumps 14 push […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Warm-up 2x 200 m run :20 hollow :20 Superman 10 Spider 5 Squat with Thoracic rotation Pull up Hang, scrap pull, kip, hand hop, elbow pull, pull up Thruster progression

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2: 3 rounds 400m run (together) 200m farmer carry 50/35 100m Sa oh Lunge 5 rope climbs

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 4 c2b 13 s2oh 115/75 5 rounds 4 mu (ring or bar) 7 s2oh 155/105 18 min capRX+= AGOQ 3 5 rounds 4 rmu 13 s2oh 135/95 5 rounds 4rmu 7s2oh 185/125 15 min cap Warm-up 2x 1:00 jump rope Banded pull aparts […]