June 27, 2017

0 Comments

Metcon


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

Continue reading...

June 26, 2017

0 Comments

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

Continue reading...

June 25, 2017

0 Comments

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

Continue reading...

June 23, 2017

0 Comments

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

Continue reading...

June 22, 2017

0 Comments

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

Continue reading...

June 21, 2017

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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

0 Comments

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)