December 10, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

3 Rounds:

15 Cal Row or ski

5 Bar MU

Rest till 10:00

3 Rounds:

15Cal Row or Ski

5 Power Snatch (115/75)

Rest till 20:00

3 Rounds:

15 Cal Row or Ski

5 BUrpee box jump overs (24/20)

RX+ 17/7 reps of each

Warm-up

Rotation:

2x

200m row, 200m ski, 400m bike

5 pass throughs

10 pvc straight arm pull downs

5 box jumps

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December 9, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (6 Rounds for time)

One Round every 5:00x 6 sets:

250m Row

8 Burpees lateral over KB

12 V ups

16 Russian KBS (70/53)

Warm-up

General:

Arm circles

Arms up and down

Crossbody

Arms up touch ground

Knee circles

Hip circles

2 rounds:

3 sumo Inchworm

5 bottom burpees

8 v ups

10 Banded Russian swings

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December 7, 2018

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Partner wod


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 rounds

2 person team

Partner 1- 25 du

Partner 2-20 wall ball

Partner 1- 10 c2b

Partner 2- 10 db bench/ floor press

Switch roles and repeat

1 round – both partners complete all movements!

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December 6, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds:

:30 hang

20 kb front rack march

10 kips

3 rounds

7 cal

5-10 t2b

:30 Rest

Metcon (5 Rounds for reps)

5x 2-minute rounds of:

15-cal. row

Max toes-to-bars

Rest 2 minutes

Rx+: Men use 8-lb. ball for T2B

Women use 4-lb. ball for T2B

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December 5, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Metcon (8 Rounds for calories)

8 Rds

2 min Assault Bike/row (Rest 2 min)

For Max cals

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December 4, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for reps)

EMOM x 6 min (both movements in same min):

7 Wall Balls (20/14)+ 7 TTB

*rest 2 min

EMOM x 6 min (both movements in same min):

7 Power Snatch (95/65) + 5 BBJ overs (24/20)

*rest 2 min

EMOM x 6 min (both movements in same min):

5 TnG PC (135/95) + 3 deficit HSPU 8/6″

*2 min rest

For time: Row 1000

1000m Row (Time)

Max Effort 1000m Row

Warm-up

2 rounds

200m row

Spider stretch

Hollow

Superman

Box jump up step down

Box oh stretch

December 3, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Partners

1-10

Underhand medball toss

Chest pass

Wallball

P clean build

Metcon (Time)

30 p clean for time

10@185/125

10@155/105

10@135/85

December 2, 2018

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Eva


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

high knees

Butt kicks

Carioca

High skips

2 rounds

10 kips

10 Russian kb swings

10 ring rows

10 kbs

Then 400m run

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

November 30, 2018

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Partner WOD


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2:

120 Allen press

200 mt. Climbers

100 cal bike

150 kb swings

150 wall balls

100 burpees

120 box jumps

200 du

:20 on, :20 off

November 29, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 rounds for time of:

15 hang squat cleans

30 push-ups

Men: 135 lb.

Women: 95 lb.

Warm-up

3 rounds

8 sumo inchworm with push up

8 high pulls

8 front sq

8 tall cleans

Load bar each round