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Tabata squats

May 8, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Tabata squats (AMRAP – Reps) :20 on :10 Rest air squats 400m farmer carry (Time) 400m farmer carry for time RX+=unbroken50/35# dB

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Metcon

May 7, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3 rounds 200m run Bear crawl/ inch worm push up/floor press Bar hang/Banded pull downs/pull up neg 2x 5 floor press, 3 pull ups, 100m run Metcon (Time) 4 rounds for time of: 21 floor press 135/95 15 pull-ups 400-m run

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2019 AGOQ 5

May 6, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard 2019 AGOQ 5 (Time) 30 snatch 30 s hspu Warm-up 4:00 :30 on :30 off Arms only ab Shoulder movement: circles, shoulder throws, hugs, torso twist Hspu skill: Push ups Pike push ups Tri pod Tripod to headstand Kick up to hspu neg Abmat strict hspu Full […]

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5k

May 5, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (No Measure) Choose to row or run 5k 5k Row (Time) Max Effort 5k Row 5k Run (Time) Max Effort 5k Run

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AGOQ 4&2

May 3, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Amrap 8: 45 thruster 95/65 45 T2b 45 clean 45 c2b Rest 2 min With partner 80 bar facing burpees 4000m row

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AGOQ 1

May 2, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard 2019 AGOQ 1 (Time) 3 rounds of time of: 15 deadlifts, 225/155 lb. 35 overhead squats, 75/55 lb. 90 double-unders Time cap: 15 minutes

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Metcon

May 1, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Jog Banded face pulls Banded pull aparts Banded push up Metcon (Time) 5 rounds for time of: 7 left-arm dumbbell rows 7 right-arm dumbbell rows 21 dumbbell foor presses 500-m row Men: 50-lb. dumbbells Women: 35-lb. dumbbells

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Back squat

April 30, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Plank Spider Iron cross Scorpion Push up negatives Banded walks c2 Squat therapy Back Squat (1-1-1-1-1)

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Fight Gone Bad!

April 29, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x Rowing without moving seat progress to moving seat 1 inch at a time 5 Sumo inch worm 5 Burpee broad jumps 5 each Sa high pull 5 each Sa press Sumo deadlift high pull progression Fight Gone Bad (3 Rounds for reps) Three rounds of: […]

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Metcon

April 28, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 30 mt climbers 2x 5 False grip ring rows Sumo inchworms 2x:10 Dip support holds 10 kip with knee raise 2×5 Box dips Muscle up transitions Metcon (Time) 24 DB Snatch (alternate arms every 4 reps) 50/35 6 Ring Muscle-ups 15 Toes to Bar 16 DB […]

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