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Metcon

March 12, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 3x 10 Spider 8 Front squat 6 Wb thruster 4 Bottom burpee Metcon (Time) 27-21-15-9 reps for time of: Wallball Shots, 20/14 Burpees to 6″ target

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Metcon

March 11, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up 400 m run Plyo baseline :20 hang 5 scap pull ups :10 hollow :10 Superman 5 kips 5 hand hops 5 hip turn overs Metcon (3 Rounds for reps) AMRAP 4:00 x 3 Rest 2:00 500m Ski/row 60 Double Unders Max Chest to Bar Pull Ups […]

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Metcon

March 10, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 8 rounds for time 10 push press 95/65 7 burpee box jump over 24/20 Rx+ 115/75 15 min. Cap Warm-up 5 rounds :60 on :60 off 30 mt. Climbers 6 push up 6 squats Max v ups with remaining time

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Partner wod

March 8, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 30 Wall Ball Shots Team members will alternate tasks, with only one member working at any one […]

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Crossfit games open 19.3

March 7, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell […]

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Metcon

March 6, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 3 Rounds (Rest 5 min) 2 Rounds (Rest 3 min) 1 Round 20 Cal Ski 20 Cal Row 20 Cal Bike

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Clean and jerk

March 5, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Clean and Jerk (5-5-3-3-3-1-1-1-1) Warm-up Push jerk Progression Bergner warm up clean Dip/drive (vet torso) High pull ( bar close to body) Muscle clean (fast elbows) Power lands with fast elbows (footwork) Clean + f squat

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Metcon

March 4, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Warm-up Row 500m 5 sumo inch worm Row 400m 5 hips down push ups Row 300m 5 frog jumps Row 200m 5 kb R swings Metcon (Time) 6Rounds 16 KBS (70/50) 12 Row Cals 8 Burpees over kb Metcon (Time) 6Rounds 16 KBS (70/50) 12 Row Cals […]

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Metcon

March 3, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Run 400m 15 DB Push Press 50/35s

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Team wod

March 1, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the […]

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