May 25, 2018

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Team wod


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

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May 24, 2018

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Back squat


CrossFit Saint Helens – CrossFit

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Warm-up

400m run

2 rounds

30m each direction hip circle

10 Sumo good morning

10 each front rack step ups

10 each spider stretch with rotation

Back Squat (5-5-5-5-5)

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May 23, 2018

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Helen


CrossFit Saint Helens – CrossFit

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Warm-up

8 min for quality

15 m each side shuffle

8 Sampson stretch each side

5 each single arm kb swing

10 kip swings

5 pull ups

Then 200m run

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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May 22, 2018

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WOD 05.23.18

CrossFit Saint Helens – CrossFit

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Metcon

AMRAP 10 MIN

10 DEADLIFTS 275/185

20 SIT UPS

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 MIN

10 DEADLIFT 275/185

20 SITUPS

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May 21, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

400m

3x

8 sumo inch worm

5 Cossack each side

3x

10 medball deadlift

10 wall balls

5 medball cleans

Metcon (Time)

3 rounds for time of:

50 medicine-ball cleans

Run 800 meters

Men: 20-lb. ball

Women: 14-lb. ball

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May 20, 2018

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Metcob


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

:20 hollow/tuck hold

30m each sa oh carry

8-sa High pulls

8- sa press

3 rounds

:30 hs hold

:30 hang

6 db press

6 pull up

Metcon (Time)

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups

Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

May 18, 2018

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“Row-meo & Juliet”

CrossFit Saint Helens – CrossFit

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Metcon (Time)

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

May 17, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

10 each Eccentric ankle dorsiflexion

10 ea lateral box step ups

5 sumo Inch worm

10 jumping double taps

Rowing skill

3 rounds

5 cals

10 du

It’s a trap (Time)

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
YES THIS IS A REPEAT, Crossfit Is unknown and unknowable, this is an opportunity to test yourself. Learn a lesson from what happened last time, maybe you scaled it too much or not enough? Use this opportunity to learn from how you mentally and strategically approached the wod!)

May 16, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

2x

High knees

Skip

Butt kicks

High ship

Then alt tabata x10

Bottom burpee

Tuck jumps

Metcon (AMRAP – Reps)

5 rounds for reps of:

2 minutes of burpee box jumps

Rest 1 minute

Men: 36-in. box

Women: 30-in. box

May 15, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 155 lb.

Women: 105 lb.

Warm-up

2rounds

10 Cuban press

5 sa high pull

5 sa press each

10 sumo inchworm

10 lateral box step ups