CrossFit St. Helens

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: For Time (30 Minute Cap): 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m run 2 rounds 30m each direction hip circle 10 Sumo good morning 10 each front rack step ups 10 each spider stretch with rotation Back Squat (5-5-5-5-5)

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 8 min for quality 15 m each side shuffle 8 Sampson stretch each side 5 each single arm kb swing 10 kip swings 5 pull ups Then 200m run Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon AMRAP 10 MIN 10 DEADLIFTS 275/185 20 SIT UPS Metcon Metcon (AMRAP – Reps) AMRAP 10 MIN 10 DEADLIFT 275/185 20 SITUPS

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m 3x 8 sumo inch worm 5 Cossack each side 3x 10 medball deadlift 10 wall balls 5 medball cleans Metcon (Time) 3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women: 14-lb. ball

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds :20 hollow/tuck hold 30m each sa oh carry 8-sa High pulls 8- sa press 3 rounds :30 hs hold :30 hang 6 db press 6 pull up Metcon (Time) 4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 10 each Eccentric ankle dorsiflexion 10 ea lateral box step ups 5 sumo Inch worm 10 jumping double taps Rowing skill 3 rounds 5 cals 10 du It’s a trap (Time) 5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x High knees Skip Butt kicks High ship Then alt tabata x10 Bottom burpee Tuck jumps Metcon (AMRAP – Reps) 5 rounds for reps of: 2 minutes of burpee box jumps Rest 1 minute Men: 36-in. box Women: 30-in. box

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans Men: 155 lb. Women: 105 lb. Warm-up 2rounds 10 Cuban press 5 sa high pull 5 sa press […]