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Metcon

September 11, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Warm-up 2x 10 each single leg hops 5 each lateral box step ups 5 each single arm press + […]

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Metcon

September 10, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 4 rounds 100m run 5 sumo inch worm 5 v ups 5 muscle snatch Metcon (Time) 10 Rounds for time of: 5 Burpees, bar-facing 6 Toes-to-bar 7 Power Snatch, 75/55

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Metcon

September 9, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 250 m row, 10 Banded good morning Pistol Progression 3×5 each – Feet together Air Squat – Balance Beam Squat: Make sure back heel is on the ground. Perform on one leg and then rotate to the other. – Feet anchored behind the ankle – […]

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Partner wod

September 7, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 15 […]

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Metcon

September 6, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Then 2 rounds inc weight 6-4-2 Deadlift, h p clean, s2oh Metcon (AMRAP – Rounds and Reps) In a 23 minute window: 2 Mile Run With time remaining, AMRAP of: 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Jerks, 155/105

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Metcon

September 5, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Metcon (Time) 18 thrusters 115/75 200m run 15 thrusters 200m run 12 thrusters 200m run 9 thrusters 200m run 6thrusters 200m run 3 thrusters

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Metcon

September 4, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Warm up 400m run Then 2x 10 pass throughs 5 each push up T’s 10 Cossack squats Then 400m run Metcon (Time) For time: 21 snatches 42 push-ups 15 snatches 30 push-ups 9 snatches 18 push-ups Men: 75 lb. Women 55 lb.

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Metcon

September 3, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 min bike /row 3 rds 5 each single arm high pull 5 each single arm press 5 broad jump 10 muscle clean Metcon (Time) For time: 20 clean and jerks 185/125 Rx+Men: 225 lb. Women: 155 lb.

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Partner WOD

September 2, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 or 3 100 hspu 100 cal ski 100 t2b 100 cal bike 100 db snatch 50/35 100 cal row 100 db Clean and jerk 50/35 100 burpees to Target

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Saved by the barbell

August 31, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Saved by the Barbell (AMRAP – Reps) 3 rounds for max reps of: 1 minute of burpees
 1 minute of wall-ball shots 1 minute of deadlifts
 1 minute of med-ball sit-ups
 1 minute of hang power cleans
 Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans
 […]

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