January 16, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

400m run

Medball clean progression

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

60 double-unders

Men: 20-lb. ball

Women: 14-lb. ball

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January 15, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

2 rounds

400m run

5 sumo inch worm

10 box jump rebounds to short box

15 banded good mornings

:30 tuck hold

Metcon (Time)

21-15-9 reps for time of:

Deadlifts

Box jumps

Men: 315 lb., 30-in. box

Women: 205 lb., 24-in. box

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January 14, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

5 min on bike rotating every :30 with partner, easy pace

Then

2x

10 passthroughs

10 Sampson

10 hanging knee raises

Then

2x

:10 Sec bike

5 muscle snatch

3 rope knee raises

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power snatches

10 overhead lunge steps

1 rope climb

Men: 95 lb.

Women: 65 lb.

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January 12, 2018

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Partner wod


CrossFit Saint Helens – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of 2 alternating movements throughout for 30 min

50 air squats

40 kb swings 53/35

30 s2oh 95/65

20 burpees

10 s pull ups

*partner a completes 50 squats, partner be completed 40 swings, partner a completes 30 s2oh, partner b completes 20 burpees, partner a completes 10 pull ups, partner b completes 50 air squats… etc.

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January 11, 2018

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Crossfit Games open 11.5


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

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January 10, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Rowing skill

Metcon (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Record total meters.

January 9, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3rounds

200m run

20 Banded pull aparts

5 Muscle clean + strict press

Warm up clean and jerk

Metcon (Time)

5 rounds for time of:

400-meter run

7 L pull-ups

4 clean and jerks 135/95

Rx+ : Men: 185 lb. Women: 125 lb.

January 8, 2018

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

800m run

Then:

10 stationary spider

:20 hs hold

30 banded ankle mobility

Metcon (Time)

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk

January 7, 2018

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Angie


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

January 5, 2018

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Partner wod


CrossFit Saint Helens – CrossFit

Metcon (Time)

For time as a 2-person team:

100 Push Jerks, 135/95

90 GHD Sit-ups

80 Ring Dips

70 Kettle Bell Swings, 70/53

60 Front Squats, 135/95

50 Burpees, bar-facing

40 Rope climbs, 15 ft.