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Jackie

June 15, 2017

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CrossFit Saint Helens – CrossFit Warm-up 4 rounds 10 sumo inchworm 8 barbell roll outs 10 alt box step ups 8 double db/kb push press Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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Metcon

June 14, 2017

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CrossFit Saint Helens – CrossFit Metcon (Time) 3RFT: 800m Run 21 Power Cleans, 155/105

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Metcon

June 13, 2017

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CrossFit Saint Helens – CrossFit Warm-up 3 rounds 200m run 12 box jump up step down 10 air squats 5 inchworm with push up Metcon (AMRAP – Reps) 5 rounds for reps of: 1 minute of box jumps, 24/20-in. box 1 minute of wall-ball shots, 20/14-lb. ball 1 minute of rowing (calories) 1min rest

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Back squat 5rm

June 12, 2017

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CrossFit Saint Helens – CrossFit Warm-up 5 min cardio 2x 60 m banded walk forward -and backwards 60 m single arm front rack carry 15 banded good morning Back Squat (5RM)

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Metcon

June 11, 2017

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CrossFit Saint Helens – CrossFit Warm-up 5x 10 alternating spider 10 jump lunges 5 yoga push ups Metcon (AMRAP – Reps) 10 1-minute rounds of: 155/105-lb. thrusters, 3 reps 6 burpees Max reps of chest-to-bar pull-ups Rest 2 minutes between rounds.

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Partner wod

June 9, 2017

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CrossFit Saint Helens – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (65/45) *partner completes full round before switching

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Pat

June 8, 2017

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CrossFit Saint Helens – CrossFit Warm-up 5min cardio Then 3 rounds :30 Sampson stretch 15 banded pull aparts 50 ft side lunge Pat (Time) 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb.Rx+= with 20# vest

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Metcon

June 7, 2017

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CrossFit Saint Helens – CrossFit Warm-up 15 min for quality 50 m single arm farmer carry each :20 sec hs hold 10 each single arm db row 10 push up with shoulder tap Double grace (Time) For time: 135/95-lb. clean and jerk, 60 reps

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Metcon

June 6, 2017

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CrossFit Saint Helens – CrossFit Warm-up 4 rounds 200m run 10 squats/db front squats/db hang cleans/db sq clean :30 sec hs hold Metcon (Time) 21-15-9 reps for time of: Hang squat cleans, 50/30-lb. dumbbells Handstand push-ups

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Metcon

June 5, 2017

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CrossFit Saint Helens – CrossFit Warm-up 400m run 3 rounds 5 sumo inchworms 5 each db high pull 5 each single arm db press 5 burpees Metcon (AMRAP – Reps) 5 rounds for reps of: 1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing Rest 1 […]

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