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Gunny

July 8, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Gunny (Time) For time: 1-mile run 50 push-ups 50 sit-ups 1-mile run 50 push-ups 50 sit-ups 1-mile run Rx+- Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin “Gunny” Barreras, 49, […]

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Home wod

July 6, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 400m walking lunges for time! Go to a track and lunge every step around! Warm up with a mile run and cool down with 800m if wanted!

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Metcon

July 5, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 100m run 15 m toe walk 15m heel walk 15 m toes in walk 15 m toes out walk Then 3x 50m arms only row 15m high knees, butt kicks, power skip 10 tuck ups Metcon (Time) 2,000-meter row 1-mile run 2,000-meter row

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Hotshots 19

July 4, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 10 lateral box step ups each :30 hang 8 each sa high pull 10 ring rows 2x 20 spider 5 power cleans 3 pull ups Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m […]

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Home workout

July 3, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (No Measure) Emom 30: 1-10-15 burpees 2- 12-20 lunge steps, or 10-15 box jumps, or 10-15 kb swings (choose what you have access to) 3- 15 sit ups Scale appropriately, each round should take no more than 45 seconds

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Back squat

July 2, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Row 4 min Then 3x Banded walk forward 30m, back 30m 20 banded good morning 30 m single arm oh carry Back Squat ( 2-2-2-2-2-2-2-2-2-2 )

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Granite Games qualifier 6

July 1, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Dynamic Metcon (Time) 20MIN TIME CAP 150 Double Unders 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 50 Dumbbell Thrusters (50lb/35lb) 75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb) 150 Double Unders Men use 50-lb. dumbbell Women use 35-lb. dumbbell

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Team wod

June 29, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard ()

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Metcon

June 28, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time of: 20 sit-ups 3 rope climbs Rx + legless rc Warm-up Dynamic

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Metcon

June 27, 2018

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2x 200m jog 30m each sa oh carry (challenging) 5 pass throughs 5 pvc wall squats 3x 5 tempo transitioning grip ohs Metcon (Time) 21-18-15-12-9-6-3 reps for time of: Ring dips Overhead squats Men: 115 lb. Women: 75 lb.

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