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Metcon

December 3, 2017

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (Time) 3 rounds for time of: 100-ft. walking lunge 50 squats 50 barbell good morning 45/35 Mobility Focus: Oly Wall Squat – 3 Minutes Flow Routine 30sec Squat Hold 20 total Squat Thoracic Rotations 30sec Standing Pike Stretch 30sec Cobra 30sec Downward Dog 30sec Spider (L) 30sec […]

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Team wod

December 1, 2017

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CrossFit Saint Helens – CrossFit Metcon (AMRAP – Reps) In teams of two,with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 2 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest […]

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Metcon

November 30, 2017

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CrossFit Saint Helens – CrossFit Warm-up Plyo baseline 2x 5 each push-up into a T 15 banded pull aparts 10 each Y,T, w with change plates Metcon (Time) 10 Rounds for time of: 30 Double-unders 10 Pull-ups 10 Push Press, 95/65

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Metcon

November 29, 2017

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CrossFit Saint Helens – CrossFit Warm-up Running dynamic Metcon (Distance) Run for 35 minutes Every 5 minutes, stop and perform 15 burpeesMust be run in 400’s or 200s

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Gwen

November 28, 2017

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CrossFit Saint Helens – CrossFit Warm-up 400m run Bergner warm up Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets Optional buy out Assault bike 30cals for […]

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Metcon

November 27, 2017

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CrossFit Saint Helens – CrossFit Warm-up 3 rounds 200m run 20 Stationary spider 10 mod hspu 5 strict pull ups/ pull up neg. Metcon (Time) Three rounds for time of: 75 Squats 25 handstand push-ups 25 L-pull-ups Mobility Focus: Quad Smash – 3+ min each side Flow Routine 30sec Squat Hold 20 total Squat Thoracic […]

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Metcon

November 26, 2017

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CrossFit Saint Helens – CrossFit Warm-up Dynamic Metcon (Time) 50-40-30-20-10 reps for time of: 1.5/1 pood kettlebell swings Sit-ups Mobility Focus: Glute Smash – 3+ Minutes Each Side Flow Routine 30sec Squat Hold 20 total Squat Thoracic Rotations 30sec Standing Pike Stretch 30sec Cobra 30sec Downward Dog 30sec Spider (L) 30sec Pigeon(L) 30sec Spider (R) […]

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Partner wod

November 24, 2017

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CrossFit Saint Helens – CrossFit Warm-up 400m run Four sets of: Goblet Squats x 8-10 reps Rest 60 seconds Single-Arm Shoulder Press x 6-8 reps each arm Rest 60 seconds Farmer’s Carry x 40 Meters Rest 60 seconds Metcon (Time) In teams of three, alternating complete rounds, complete five rounds each of: 15 Kettlebell Swings […]

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Metcon

November 23, 2017

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CrossFit Saint Helens – CrossFit Warm-up 3 rounds 200m run 10 each single arm high pull 20 alt stationary dyna Test a :20 hang Metcon (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups

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Metcon

November 21, 2017

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Announcements NO CLASSES THURSDAY FRIDAY 12 and 5:30pm ONLY! CrossFit Saint Helens – CrossFit Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September […]

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