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Grace +

January 22, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 4 min bike/row Spider stretch sequence Shoulder opener stretch 3x increasing weight 3 hang power clean 3 front squats 3 tall cleans 3 s2 oh Grace + (Time) 30 clean and jerks Squat clean each rep 135/95

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Metcon

January 21, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m run 2 x :30 hs hold 3x 5 second hs negatives or def negatives 10 kip swings 5 mod pull up bar mu turn overs 15 air squats Then Warm up clean weight Metcon (Time) 6 Rounds: 1 Power Clean (185/125) 3 def HSPU (8/4) […]

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Randy

January 20, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Snatch progression Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here

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Partner chipper

January 18, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 60 cal ab 120 sit ups 50 cal ab 100 hspu 40 cal ab 80 t2b 30 cal ab 60 burpee box jump over 30/24 20 cal ab 40 bar mu

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Metcon

January 17, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 150m row 5 squat with thoracic rotation 10 Barbell overhead wrist ext. 3 rounds 200m row 5 thruster Metcon (Time) 9 thrusters 1,000-m row 15 thrusters 1,000-m row 21 thrusters Men: 65 lb. Women: 45 lb.

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Metcon

January 16, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. Warm-up 50 mt. Climbers 10 arm circles each dir […]

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Metcon

January 15, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (Time) 400m run for time Then 8x400m @80-85% Rest :60 between

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Metcon

January 14, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 4min bike/row 5 sumo inchworm 10 Sa kb swing 5 sa kb Clean 3 sa kb Snatch Metcon (4 Rounds for reps) AMRAP 4 min (rest 2 min) x 4 sets: 6 Burpees (jump onto plate) 8 TTB 8 Push-ups 12 Hang KB Snatch (6 per […]

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Metcon

January 13, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) WOD 4 Rounds, each for time of: 18 Power Cleans 15 Front Squats 12 Push Jerks *Rest 2 minutes between rounds. Men use two 50-lb. dumbbells Women use two 35-lb. dumbbells Warm-up 400m run 10 Spider 5 each Sa db high pull 60m Sa oh […]

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Get a grip

January 11, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point […]

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