Archive | WOD RSS feed for this section

Metcon

August 3, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up Dynamic Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here

Continue reading...

Metcon

August 2, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 400m run then 7 Rounds: :20 on :40 off Dead Hang from Pull Up Bar Metcon (5 Rounds for time) 5 Rounds: 5 Power Cleans 155/115 5 Bar Facing Burpees 4 Power Cleans 4 Bar Facing Burpees 3 Power Cleans 3 Bar Facing Burpees 2 Power Cleans 2 Bar […]

Continue reading...

Metcon

August 1, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up With partner 10 min of rowing switching every 1 min :20 squat hold, :20 plank, :20 bar hang :20 squat hold, :20 plank, 10 kips :20 squat hold, :20 plank, 10 each standing single arm high pull Metcon (Time) Row or ski 2k Then 15 Rounds of Cindy

Continue reading...

Metcon

July 31, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up With partner bike 100 cals Metcon (Time) 25 Overhead Squats 135/95 taken from ground 100 Double Unders 20 Overhead Squats 75 Double Unders 15 Overhead Squats 50 Double Unders 10 Overhead Squats 25 Double Unders 5 Overhead Squats

Continue reading...

Metcon

July 30, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 3 Rounds :30 Goblet Squat Hold Run 200m 10 Sit Ups Metcon (Time) 7 Rounds: 5 Bar Muscle Ups/ring mu/jumping c2bx2 20 Wallballs 20/14lbs

Continue reading...

Partner wod

July 28, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (Time) For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

Continue reading...

Metcon

July 27, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (3 Rounds for calories) AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Assault Bike/row Time Remaining rest 5 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie Assault Bike/row Time Remaining rest 5 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105) Max […]

Continue reading...

Metcon

July 26, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 2 rounds Right arm 10 kb swings 5 high pulls 5 Squats 5 Presses 5Thrusters Switch arms Deadlift

Continue reading...

Running

July 25, 2017

0 Comments

CrossFit Saint Helens – CrossFit 30 min run (Distance) Run as far as possible in 30 min

Continue reading...

Metcon

July 24, 2017

0 Comments

CrossFit Saint Helens – CrossFit Warm-up 2x 400m run 50 ft spider stretch 50 ft bear crawl 50 ft dyna walk 15 banded good mornings Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 30 squats 20 handstand push-ups 10 deadlifts, 225/135-lb.

Continue reading...