CrossFit Saint Helens – CrossFit
Warm-up
Dynamic
Metcon (Time)
5 rounds for time of:
400-m run
15 left-arm db snatches, 50/35
15 right-arm db snatches, 50/35
Metcon
August 14, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2x
20 each Banded ankle mobility
20 banded pull aparts
:20 hs hold
Then
2×200 m run
5 kip swings
5 each Box pistols or step ups
3 each single arm db strict press
Triple G chipper (Time)
100 pull-ups
80 sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 50/35. dumbbell
August 13, 2017
17.5
CrossFit Saint Helens – CrossFit
Warm-up
4 steady rounds
100m run
10 stationary spider
8 empty bar thrusters
Heavy 17.5 (Time)
10 rounds
9 thrusters 95/65
35 du
Rx+ 125/85
August 11, 2017
31 heros
CrossFit Saint Helens – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 31:
8 Thrusters (135/95)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Sandbag /wall ball (45/25)
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
August 10, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3 rounds
150m straight leg row
5 sumo inchworm
60m single arm oh carry each
Metcon (Time)
4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb
August 9, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3 rounds
200m jog
10 scorpions
5 Cuban press complex pvc
Metcon (Time)
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 50/35#. dumbbells for the farmers carry and push jerks.
August 8, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
5 min easy bike/row
Then 3 rounds
10 each single arm high pull
10 hollow to tuck
5 sumo inchworm
Metcon (Time)
3 rounds for time of:
1,200-m run
20 L pull-ups
30 barbell good mornings 45/35
August 7, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
Dynamic
Metcon (Time)
4 rounds for time
400m run
24 air squats
12 burpee box jump overs 30/24
*RX + wear a vest and 36/30′ box
August 6, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
4 rounds
10 cal row
10 goblet squats
10 sit ups
10 squat thoracic rotations
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135/95-lb.
August 4, 2017
Partner wod
CrossFit Saint Helens – CrossFit
Metcon (Time)
8 rounds
Teams of 2: “you go, I go”
15 /12 cal bike
10 squat snatch. 135/95
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
August 15, 2017
0 Comments