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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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Metcon

January 10, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 1 squat snatch 125/85 3 clean and jerks 30 double-unders Rx+Men: 155 lb. Women: 105 lb. Warm-up 400m run Snatch progression

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5k row

January 9, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard 5k Row (Time) Max Effort 5k Row

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Metcon

January 8, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 50 mt. Climber Arm circles, arm swings, Banded pull downs Forward rolls/candle stick rolls 2 min, 1 burpee every :05 seconds Bar pull over instruction 2 rounds 3 p cleans +3 front sq 1 burpee pull over 10 ft hsw Metcon (Time) 15 p cleans 135/95 […]

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Metcon

January 7, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 5 cal bike 5 burpees Rest :60 Muscle snatch instruction Metcon (Time) AMRAP 5 min (Rest 3 min) x 3 sets: ***Score is LOWEST or WORST round 25 Power Snatch (55) 25 Bar-Facing Burpees 25 TTB

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Metcon

January 6, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 200m row 5 sumo inch worm w push up 5 vertical jumps 10 squat good morning Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: […]

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Team wod

January 4, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells […]

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Metcon

January 3, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 15 burpees, jumping over the barbell 5 clean and jerks 185/125 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks Rx +Men: 225 lb. Women: 155 lb. Warm-up 3 round 5 sumo inchworm 10 […]

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Metcon

January 2, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Hinshaw running Metcon (3 Rounds for time) 2 Rounds: Run 800m for time Walk 400m recovery Run 400m for time Walk 400m recovery SPRINT 200m for time Walk 400m recovery Record your slowest 800, 400 and 200!

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Metcon

January 1, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 3 rounds 16 DB Snatch (50/35# alt arms) 6 CTB Pull-ups 16 Pistols (alt legs) 6 CTB Pull-ups 48 Double-unders 6 CTB Pull-ups Rest 3:00Rx+ 70\50# dB Warm-up Pistol progression: 2x Narrow squat, balance beam squat, foot behind ankle squatx5 each 15 […]

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