CrossFit Saint Helens – CrossFit
Warm-up
Quick dynamic and deadlift prep
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315-lb. deadlifts, 10 reps
Run 800 meters
50 sit-ups
Metcon
June 26, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
Dynamic
Then
4x
5 cal row
10 walking lunge steps
5 burpees
10 pass throughs
Metcon (Time)
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
June 25, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2 rounds
4×15 m lateral shuffle
15 m walking lunge with or without dbs at side
10 Cossack squat
60m front rack carry each
Metcon (Time)
5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups
June 23, 2017
Partner workout
CrossFit Saint Helens – CrossFit
Metcon (Time)
Teams of 2
2 rounds For Time:
30 Cal Row
30 Box Jump Overs (24/20″)
30 Power Snatch (75/55)
30 TTB
30 Power Snatch (75/55)
30 Box Jump Overs (24/20″)
30 Cal Row
June 22, 2017
Metcon
CrossFit Saint Helens – CrossFit
Metcon (Time)
3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders (1 min of attempts @doubles or triples)
Run 400 meters
Warm-up
Dynamic
June 21, 2017
Heavy day
CrossFit Saint Helens – CrossFit
Warm-up
4 rounds
50 mt climbers total
10 each Single arm db high pull
5 Pass throughs
60m Single arm farmer carry, single arm front rack hold (at same time)
Shoulder Press
Push Press
Push Jerk
June 20, 2017
Scotty
CrossFit Saint Helens – CrossFit
Warm-up
10 min
90m single arm oh carry, every 15 m 1 single arm thruster
Switch arms after 90 m
Scotty (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/205 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
June 19, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
Junkyard dog 10 reps each
5 min jump rope/du practice
Db snatch progression (deadlift, press, deadlift shrug, hang muscle snatch, db snatch)
Metcon (6 Rounds for reps)
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
Post reps for each set
June 18, 2017
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
400m run
50 ft -spider, crab walk, inchworm, burpee broad jump
Metcon (Time)
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 sit-ups
June 16, 2017
Partner wod
CrossFit Saint Helens – CrossFit
Metcon (3 Rounds for reps)
Teams of 2
One person works at a time!
0-10 – 1M Run, Max CJ (135/95)
10-13 – Rest
13-20 – 800m Run, Max PSn(115/80)
20-23 – Rest
23-27 – 400m Run, Max Thr(95/65)
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
June 27, 2017
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