January 23, 2019

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800m runs


CrossFit Saint Helens – CrossFit

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Warm-up

Running dynamic

Metcon (Time)

Run 800m @ 70% (rest 60 sec) x 5 sets

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January 22, 2019

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Grace +


CrossFit Saint Helens – CrossFit

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Warm-up

4 min bike/row

Spider stretch sequence

Shoulder opener stretch

3x increasing weight

3 hang power clean

3 front squats

3 tall cleans

3 s2 oh

Grace + (Time)

30 clean and jerks

Squat clean each rep

135/95

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January 21, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

400m run

2 x

:30 hs hold

3x 5 second hs negatives or def negatives

10 kip swings

5 mod pull up bar mu turn overs

15 air squats

Then

Warm up clean weight

Metcon (Time)

6 Rounds:

1 Power Clean (185/125)

3 def HSPU (8/4)

5 Bar Muscle-ups

7 Wall-Balls (20/14)

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January 20, 2019

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Randy


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Snatch progression

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

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January 18, 2019

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Partner chipper


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2

60 cal ab

120 sit ups

50 cal ab

100 hspu

40 cal ab

80 t2b

30 cal ab

60 burpee box jump over 30/24

20 cal ab

40 bar mu

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January 17, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

150m row

5 squat with thoracic rotation

10 Barbell overhead wrist ext.

3 rounds

200m row

5 thruster

Metcon (Time)

9 thrusters

1,000-m row

15 thrusters

1,000-m row

21 thrusters

Men: 65 lb.

Women: 45 lb.

January 16, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Warm-up

50 mt. Climbers

10 arm circles each dir

:20 hAng

5 scap pulls

5 pull up negatives

:30 plank

:15 side plank each side

Squat pop progression

January 15, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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400m Run (Time)

Max Effort 400m Run

Metcon (Time)

400m run for time

Then 8x400m @80-85%

Rest :60 between

January 14, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

4min bike/row

5 sumo inchworm

10 Sa kb swing

5 sa kb Clean

3 sa kb Snatch

Metcon (4 Rounds for reps)

AMRAP 4 min (rest 2 min) x 4 sets:

6 Burpees (jump onto plate)

8 TTB

8 Push-ups

12 Hang KB Snatch (6 per arm) 53/35

January 13, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (Time)

WOD

4 Rounds, each for time of:

18 Power Cleans

15 Front Squats

12 Push Jerks

*Rest 2 minutes between rounds.

Men use two 50-lb. dumbbells

Women use two 35-lb. dumbbells

Warm-up

400m run

10 Spider

5 each Sa db high pull

60m Sa oh carry