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Metcon

August 15, 2017

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (Time) 5 rounds for time of: 400-m run 15 left-arm db snatches, 50/35 15 right-arm db snatches, 50/35

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Metcon

August 14, 2017

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CrossFit Saint Helens – CrossFit Warm-up 2x 20 each Banded ankle mobility 20 banded pull aparts :20 hs hold Then 2×200 m run 5 kip swings 5 each Box pistols or step ups 3 each single arm db strict press Triple G chipper (Time) 100 pull-ups 80 sit-ups 60 single-leg squats, alternating 40-cal. row 20 […]

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17.5

August 13, 2017

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CrossFit Saint Helens – CrossFit Warm-up 4 steady rounds 100m run 10 stationary spider 8 empty bar thrusters Heavy 17.5 (Time) 10 rounds 9 thrusters 95/65 35 duRx+ 125/85

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31 heros

August 11, 2017

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CrossFit Saint Helens – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 31: 8 Thrusters (135/95) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Sandbag /wall ball (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission […]

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Metcon

August 10, 2017

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CrossFit Saint Helens – CrossFit Warm-up 3 rounds 150m straight leg row 5 sumo inchworm 60m single arm oh carry each Metcon (Time) 4 rounds for time of: 500-meter row 15 handstand push-ups 1 rope climb

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Metcon

August 9, 2017

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CrossFit Saint Helens – CrossFit Warm-up 3 rounds 200m jog 10 scorpions 5 Cuban press complex pvc Metcon (Time) 5 rounds for time of: 200-meter farmers carry 20 deficit push-ups, hands on dumbbells 10 push jerks Use 50/35#. dumbbells for the farmers carry and push jerks.

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Metcon

August 8, 2017

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CrossFit Saint Helens – CrossFit Warm-up 5 min easy bike/row Then 3 rounds 10 each single arm high pull 10 hollow to tuck 5 sumo inchworm Metcon (Time) 3 rounds for time of: 1,200-m run 20 L pull-ups 30 barbell good mornings 45/35

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Metcon

August 7, 2017

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (Time) 4 rounds for time 400m run 24 air squats 12 burpee box jump overs 30/24*RX + wear a vest and 36/30′ box

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Metcon

August 6, 2017

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CrossFit Saint Helens – CrossFit Warm-up 4 rounds 10 cal row 10 goblet squats 10 sit ups 10 squat thoracic rotations Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats, 135/95-lb.

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Partner wod

August 4, 2017

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CrossFit Saint Helens – CrossFit Metcon (Time) 8 rounds Teams of 2: “you go, I go” 15 /12 cal bike 10 squat snatch. 135/95

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