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Push press

May 14, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2rounds 10 pass throughs 30m single arm oh carry :30 box oh stretch Then 5each each arm Single arm high pull, press, push press Push Press ( 3-3-3-3-3-3-3 reps)

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“Fast and heavy“

May 13, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Fast and heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Warm-up 400m 2rounds 20 spider 20 lateral band step overs 30m db front rack every 10m 5 thrusters Then 400m

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Team wod

May 11, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard ()

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Metcon

May 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400m run 3 rounds 5 bottom burpee 10 each single arm high pull 10 each single arm press Metcon (4 Rounds for time) Every 4 min x4 rounds 9 shoulder to oh 115/75 15 burpees 21 pull ups

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Metcon

May 9, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up General 2 rounds 10 each eccentric ankle dorsiflexion 10 each lateral box step ups 5 sumo inch worm 10 jumping double taps with hands at side Specific 4 rounds 5 cal row 10 du Metcon (Time) 5 rounds for time of: 1 sub-0:45 250-m row 50 […]

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Front squat

May 8, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 10 each banded ankle mob :20 side plank each side 20 total lateral band step overs 3 rounds inc. intensity each 15m banded walk forward 15m walk backwards 15 m each single arm kb front rack carry 10 gob squat Front Squat (Front squat […]

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Metcon

May 7, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Hinshaw running dynamic Metcon (Time) Run 5,000 meters Metcon (Time) Run 5,000 meters

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Jack

May 6, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 10 sumo inchworm 10 pass throughs 10 lateral box step ups 30m single arm oh carry each Specific: 10 single arm push press each 10 single arm Russian kb swings each 10 tuck jumps Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 […]

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Partner wod

May 4, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Teams of 2 AMRAP 5: Buy-In: 600 Meter Run together 12 partner Deadlifts (185/135) 12 Syncro Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 400 Meter Run together 9 partner Deadlifts (225/155) 9 Syncro Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 200 Meter […]

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Metcon

May 3, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 rounds 200m stiff leg row 10 wall balls :30 table top hold :20 hs hold Metcon (4 Rounds for distance) 4 Rounds: AMRAP 3:00 12 Hang Squat Cleans 155/105lbs 12 Ring Dips Handstand Walk for distance in remaining time Rest 2:00

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