September 23, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

4 min bike easy

Deadlift instruction

Assault bike tabata

Metcon (Time)

21-15-9 reps for time of:

Pull-ups

Deadlifts

Men: 225 lb.

Women: 155 lb.

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September 21, 2018

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Team series 1&2


CrossFit Saint Helens – CrossFit

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Metcon (2 Rounds for reps)

Team Series Event 1

In pairs Complete as many reps as possible in 7 minutes of:

Syncro Bar-facing burpees

Rest 7 Min

Team Series Event 2

In pairs Complete as many reps as possible in 7 minutes following this pattern: Syncro

20 squat cleans, 135 / 95 lb.

20 squat cleans, 185 / 125 lb.

20 squat cleans, 225 / 155 lb.

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September 20, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2x

200 m semi straight leg row

High knees

butt kicks

Kicks/swings

10 Barbell good mornings

10 lat engagements

:30 kb brace

Metcon (Time)

1 mile run

100 du

27 deadlift 205/145

800m run

100 du

21 deadlift

400m run

100 du

15 deadlift

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September 19, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Metcon (Time)

4 rounds for time of:

25-cal. row

25 burpees

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September 18, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2x

:30 hs hold

5 each sa db high Pull

5each sa db front squat

10 dips

Then

Squat clean position transitions

5 each

below knee->mid thigh->high hang-> high hang high pull-> front squat->tall clean

Metcon (Time)

5 strict handstand push-ups

5 squat cleans, 155 / 105 lb.

10 handstand push-ups

10 squat cleans, 135 / 95 lb.

20 ring dips

20 squat cleans, 95 / 65 lb.

40 push-ups

40 squat cleans, 75 / 55 lb.

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September 17, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (5 Rounds for reps)

5 3-minute rounds of:

20 push presses

Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups

Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Warm-up

2 rounds

1 min singles

:30 plank

15 Banded Pull aparts

:30 box shoulder stretch

Then

10 scalp pull ups, 10 ring rows, 5 pull ups, 2×3 weighted pull ups

September 16, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

10 walking lunge

3 rope pull ups

:10 rope hang

Rope climb skill

Then

2x

:30 air squat

1 rope climb

Metcon (Time)

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

September 14, 2018

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9/11 memorial


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2, For Time:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

September 13, 2018

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Nate


CrossFit Saint Helens – CrossFit

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Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Warm-up

3x

10 ring rows

:10 ring support

:10 bottom of dip

10 kb deadlift

September 12, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds for time of:

800-m run

50 box jumps

Men: 24-in. box

Women: 20-in. box

Warm-up

Dynamic