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Metcon

May 13, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Amrap 3: 6 alt db snatch 50/35 6 box jumps 24/20 6 push ups Rest 1 min Amrap 5: 10 alt db snatch 10 box jumps 10 push ups Rest 2 min Amrap 7: 14 alt db snatch 14 box jumps 14 push […]

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Fran

May 12, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Warm-up 2x 200 m run :20 hollow :20 Superman 10 Spider 5 Squat with Thoracic rotation Pull up Hang, scrap pull, kip, hand hop, elbow pull, pull up Thruster progression

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Partner wod

May 10, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) Teams of 2: 3 rounds 400m run (together) 200m farmer carry 50/35 100m Sa oh Lunge 5 rope climbs

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Metcon

May 9, 2019

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CrossFit Saint Helens – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 4 c2b 13 s2oh 115/75 5 rounds 4 mu (ring or bar) 7 s2oh 155/105 18 min capRX+= AGOQ 3 5 rounds 4 rmu 13 s2oh 135/95 5 rounds 4rmu 7s2oh 185/125 15 min cap Warm-up 2x 1:00 jump rope Banded pull aparts […]

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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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