CrossFit St. Helens

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 min bike 1 min each Sampson stretch 2 min bike 1 min down dog 2 min bike :30 hang, :30 plank, :30 each spider Metcon (AMRAP – Rounds and Reps) Amrap 15 8 t2b 8 dB bo row 40/25 16 alt body weight lunges

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rds 20 DB power clean 50/35 50’ hS walk 100 double unders 20 sit-ups Rest 1 minute between rounds

CrossFit Saint Helens – CrossFit View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Warm-up 3 rounds 1 min row 8 sa db thrusters each 8 kip swings 8 sa high pull each

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 2 min (Rest 90 sec) x 6 sets 8 Burpee Box Jumps (24/20’’) 8 Cal Row 8 KBS 70/53 Max Burpee Box Jump in remaining time

CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 500m row 2x 10 Hang snatch high pull 350m row 2x 5 hang muscle snatch 200m row 2x 5 btn snatch bal power land 100M row Metcon (Time) 21-18-15-12-9-6-3 – AQAP: Hang Power Snatch 75/55 Calories Ski/row

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds In :90 window 50ft hswalk Or 3 wall walks MR alt db snatch with remaining time 50/35 Rest :30 Warm-up 10 pass throughs :30 shoulder opener stretch on pvc 20 scap push ups :60 hs hold 20 hs shifts Db snatch […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 10 rounds 11 wall balls 20/14 11 pull ups Warm-up 400m run Spider Squat with Thoracic rotation 5 each direction big arm circles 20 bent over shoulder throws 20 bent over torso twists 10 hanging shoulder rolls 20 kip swings 5 pull ups

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12/10 Calories of Rowing (or 10/8 Calories of Assault Bike) 12 Deadlifts (135/95 lbs) 9 Hang Power Cleans […]

CrossFit Saint Helens – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Masters […]

CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 3×1 mile run 3:00 rest between Goal is consistency