September 24, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Mobility

FOCUS: Banded Front Rack – 1 Min Each Arm

30sec Squat Hold

20 total Squat Thorasic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

Plyo baseline

2x

8 Squat thoracic rotations

5 sumo inchworm

10 alt spider

20 lunge

Finish everyday warrior (AMRAP – Rounds and Reps)

Prior to 4:00, complete:

3 Rounds of:

10 Thrusters 75/45lb

20 Double Unders

Prior to 8:00, complete:

3 Rounds of:

8 Thrusters 95/65lb

25 Double Unders

Prior to 12:00, complete:

3 Rounds of:

6 Thrusters 115/85

30 Double Unders

Prior to 16:00, complete:

3 Rounds of:

4 Thrusters 135/95lb

35 Double Unders

Prior to 20:00, complete:

3 Rounds of:

2 Thrusters 155/105lb

40 Double Unders
WEIGHTS

RX:

Male – 75,95,115,135,155

Female – 45,65,85,95,105

Scaled:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

***Singles instead of Double Unders

Masters 55+:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Masters 55+ Scaled:

Male – 45,55,65,75,85

Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)

***Singles instead of Double Unders

Teen:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

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September 23, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Mobility

Continue reading...

September 22, 2017

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Partner wod

CrossFit Saint Helens – CrossFit

Metcon (Time)

Teams of 2 mm-ff-or mf

9-15-21

Syncro thrusters 95/65

Syncro bar facing burpees

5 min rest

100cal row

100 t2b

*each partner must do atleast 20 reps of both

Mobility

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Floor/Wall Angels -https://youtu.be/chh8hQxAPAs

60sec Couch (L)

60sec Couch (R)

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September 21, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

5 min cardio

Then 4 rounds

:30 hollow

:30 arch

10 leg kicks/swings each

Metcon (Time)

For time:

50 hip extensions/barbell good morning

15-ft. rope climb, 5 ascents

40 hip extensions/barbell good morning

15-ft. rope climb, 4 ascents

30 hip extensions/barbell good morning

15-ft. rope climb, 3 ascents

20 hip extensions/barbell good morning

15-ft. rope climb, 2 ascents

10 hip extensions/ barbell good morning

15-ft. rope climb, 1 ascent

Mobility

Increase time in the Pigeon to 2-3 Minutes each side

Increase time in the Couch Stretch to 2-3 Minutes each side

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September 20, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Rowing technique

Metcon (Time)

5 rounds for time of:

Row 500m

30 push-ups

Mobility

- Sink Mobilization- https://youtu.be/1ARPjekZPJw (@ 2:30 in video

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September 19, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

4 steady rounds

300m row

10 banded good mornings

:40-:60 Sec wall sit

Metcon (Time)

30-20-10 reps for time of:

sit-ups

Toes-to-bars

Wall-ball shots, 20/14-lb. ball

Mobility

Increase time in the Couch Stretch to 2-3 Minutes each side

September 16, 2017

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Battle series wod1


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Battle series 2017 WOD1 (AMRAP – Reps)

Amrap 15 min

60 cal row

50 burpees over bar

30 ground to oh 95/65

10 c2b pull ups
Scaled (age: 16-54):

60 Calories on the Rower

50 Burpees Over the Barbell

30 Ground to Overhead 65/45

10 Jumping Chin Over Bar

Masters 55+ & Teen:

60 Calories on the Rower

50 Burpees Over the Barbell

30 Ground to Overhead 75/55

10 Chin Over Bar

Masters Scaled 55+:

60 Calories on the Rower

50 Burpees Over the Barbell

30 Ground to Overhead 45/35

10 Jumping Chin Over Bar

Notes:

SCORING: Total reps. 1 Calorie on the Rower = 1 Rep

Mobility

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Floor/Wall Angels -https://youtu.be/chh8hQxAPAs

60sec Couch (L)

60sec Couch (R)

September 14, 2017

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Metcon


Announcements

Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart

To sign up: http://natalienewhart.com/product/gymnastics-seminar/

This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc.

We chose to make this seminar exclusive to 12 participants, which allows us to tailor proper progressions for each individual athlete, regardless of age, experience or skill level.

Course participants will learn to apply gymnastics principles in their own training to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

Strength programming for each gymnastic element will also be discussed.

If you’ve been wanting some extra work on any of these movements this is what it takes to get better. Different coaches, different environments result in different learning. The more exposure you

CrossFit Saint Helens – CrossFit

Warm-up

15 min for quality

15 m lunge with twist

60 oh carry each

5 oh wrist extensions

Metcon (AMRAP – Reps)

7 x 2-minute rounds of:

20/15 cal. row

155/105-lb. jerks, max reps

There is no rest between rounds.

September 13, 2017

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Metcon


Announcements

Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart

To sign up: http://natalienewhart.com/product/gymnastics-seminar/

This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc.

We chose to make this seminar exclusive to 12 participants, which allows us to tailor proper progressions for each individual athlete, regardless of age, experience or skill level.

Course participants will learn to apply gymnastics principles in their own training to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

Strength programming for each gymnastic element will also be discussed.

If you’ve been wanting some extra work on any of these movements this is what it takes to get better. Different coaches, different environments result in different learning. The more exposure you

CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

1 min jump rope

:20 hang

2 bar traverse

5 kip swings

10 squat jumps

Metcon (Time)

21-15-9 reps for time of:

50/35-lb. dumbbell squat clean thrusters

Pull-ups

September 12, 2017

0 Comments

Emily


Announcements

Saturday Sept. 16th 10-1 pm Gymnastics course with Carleen and Natalie Newhart

To sign up: http://natalienewhart.com/product/gymnastics-seminar/

This is a hands-on three-hour course that covers basic, intermediate and advanced gymnastics movements including pullups, toe to bar, handstands, pistols, and muscle-ups, rope climbs, etc.

We chose to make this seminar exclusive to 12 participants, which allows us to tailor proper progressions for each individual athlete, regardless of age, experience or skill level.

Course participants will learn to apply gymnastics principles in their own training to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.

Strength programming for each gymnastic element will also be discussed.

If you’ve been wanting some extra work on any of these movements this is what it takes to get better. Different coaches, different environments result in different learning. The more exposure you

CrossFit Saint Helens – CrossFit

Warm-up

2 rounds

10 pogos

:20 hang

10 spider

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes