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Murph

May 26, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

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Metcon

May 23, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 3 min Amrap dB burpee deadlifts 40/25 Rest 3:00 3 min Amrap Burpee box jumps Rest 3:00 3:00 Amrap Burpees

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Metcon

May 22, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 50/35 8 single-arm rows 6 single-arm push presses 4 single-arm Turkish get-ups Warm-up Row 500m Oh dist stretch with rotation toward arm Couch stretch Bottom up sa ohs P snatch + ohs […]

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Metcon

May 21, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Deadlift 255/175 Burpee Pull up Rx+315/225 Warm-up 2x 5Inch worm 5Bottom burpee 15 Banded good morning 15 Bent over straight arm lat pulls Deadlift

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Metcon

May 20, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 2 x 200m run 5 burpee broad jumps 10 v ups P clean Metcon (3 Rounds for time) 1 round 30 t2b 30 p cleans 75/115 30 box jump over Rest 3:00 2rounds 15/15/15 Rest 3:00 3 rounds 10/10/10

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Tabata This

May 19, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row […]

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Team wod

May 17, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 100 cal bike 100 box jump overs 100 cal row

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Metcon

May 16, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 8 rounds 400m run 10 pull up 20 push up 30 squats

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Metcon

May 15, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 100 ft. of legless rope ascent in AFSAP AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb. L-sit (Time) Accum 2:00 L sit in AFSAP

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Metcon

May 14, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 15 cleans 135/95 15 thrusters 1,000-m row Warm-up 400m run (Squat prep) 2x Banded side steps, clam shells, spider, iron cross Power clean bergner warm up

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