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Metcon

January 16, 2018

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CrossFit Saint Helens – CrossFit Warm-up 400m run Medball clean progression Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball

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Metcon

January 15, 2018

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CrossFit Saint Helens – CrossFit Warm-up 2 rounds 400m run 5 sumo inch worm 10 box jump rebounds to short box 15 banded good mornings :30 tuck hold Metcon (Time) 21-15-9 reps for time of: Deadlifts Box jumps Men: 315 lb., 30-in. box Women: 205 lb., 24-in. box

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Metcon

January 14, 2018

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CrossFit Saint Helens – CrossFit Warm-up 5 min on bike rotating every :30 with partner, easy pace Then 2x 10 passthroughs 10 Sampson 10 hanging knee raises Then 2x :10 Sec bike 5 muscle snatch 3 rope knee raises Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: […]

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Partner wod

January 12, 2018

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CrossFit Saint Helens – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2 alternating movements throughout for 30 min 50 air squats 40 kb swings 53/35 30 s2oh 95/65 20 burpees 10 s pull ups *partner a completes 50 squats, partner be completed 40 swings, partner a completes 30 s2oh, partner b completes […]

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Crossfit Games open 11.5

January 11, 2018

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CrossFit Saint Helens – CrossFit Warm-up Dynamic CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

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Metcon

January 10, 2018

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CrossFit Saint Helens – CrossFit Warm-up Rowing skill Metcon (Distance) On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 seconds Record total meters.

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Metcon

January 9, 2018

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CrossFit Saint Helens – CrossFit Warm-up 3rounds 200m run 20 Banded pull aparts 5 Muscle clean + strict press Warm up clean and jerk Metcon (Time) 5 rounds for time of: 400-meter run 7 L pull-ups 4 clean and jerks 135/95 Rx+ : Men: 185 lb. Women: 125 lb.

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Metcon

January 8, 2018

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CrossFit Saint Helens – CrossFit Warm-up 800m run Then: 10 stationary spider :20 hs hold 30 banded ankle mobility Metcon (Time) For time: 10 single-leg squats, alternating 10-yard handstand walk 20 single-leg squats, alternating 20-yard handstand walk 30 single-leg squats, alternating 30-yard handstand walk 40 single-leg squats, alternating 40-yard handstand walk

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Angie

January 7, 2018

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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Partner wod

January 5, 2018

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CrossFit Saint Helens – CrossFit Metcon (Time) For time as a 2-person team: 100 Push Jerks, 135/95 90 GHD Sit-ups 80 Ring Dips 70 Kettle Bell Swings, 70/53 60 Front Squats, 135/95 50 Burpees, bar-facing 40 Rope climbs, 15 ft.

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