May 20, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2 x

200m run

5 burpee broad jumps

10 v ups

P clean

Metcon (3 Rounds for time)

1 round

30 t2b

30 p cleans 75/115

30 box jump over

Rest 3:00

2rounds

15/15/15

Rest 3:00

3 rounds 10/10/10

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May 19, 2019

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Tabata This


CrossFit Saint Helens – CrossFit

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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May 17, 2019

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Team wod


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2

100 cal bike

100 box jump overs

100 cal row

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May 16, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

8 rounds

400m run

10 pull up

20 push up

30 squats

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May 15, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

100 ft. of legless rope ascent in AFSAP

AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.

L-sit (Time)

Accum 2:00

L sit in AFSAP

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May 14, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds for time of:

15 cleans 135/95

15 thrusters

1,000-m row

Warm-up

400m run

(Squat prep) 2x

Banded side steps, clam shells, spider, iron cross

Power clean bergner warm up

May 13, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

Amrap 3:

6 alt db snatch 50/35

6 box jumps 24/20

6 push ups

Rest 1 min

Amrap 5:

10 alt db snatch

10 box jumps

10 push ups

Rest 2 min

Amrap 7:

14 alt db snatch

14 box jumps

14 push ups

Warm-up

Warm up

Row

Db deadlift

Plank

Row

Rebounding practice

Db high pull

Row

Muscle snatch

Inch worm push up

May 12, 2019

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Fran

CrossFit Saint Helens – CrossFit

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Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Warm-up

2x

200 m run

:20 hollow

:20 Superman

10 Spider

5 Squat with Thoracic rotation

Pull up

Hang, scrap pull, kip, hand hop, elbow pull, pull up

Thruster progression

May 10, 2019

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Partner wod

CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 2:

3 rounds

400m run (together)

200m farmer carry 50/35

100m Sa oh Lunge

5 rope climbs

May 9, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 rounds

4 c2b

13 s2oh 115/75

5 rounds

4 mu (ring or bar)

7 s2oh 155/105

18 min cap
RX+=

AGOQ 3

5 rounds

4 rmu

13 s2oh 135/95

5 rounds

4rmu

7s2oh 185/125

15 min cap

Warm-up

2x

1:00 jump rope

Banded pull aparts

30 m each Sa oh carry

Bar hangs

Kip swings small

Kip swings big

Pull up/bar mu

Push jerk progression