CrossFit Saint Helens – CrossFit
Warm-up
4 min bike easy
Deadlift instruction
Assault bike tabata
Metcon (Time)
21-15-9 reps for time of:
Pull-ups
Deadlifts
Men: 225 lb.
Women: 155 lb.
Metcon
September 21, 2018
Team series 1&2
CrossFit Saint Helens – CrossFit
Metcon (2 Rounds for reps)
Team Series Event 1
In pairs Complete as many reps as possible in 7 minutes of:
Syncro Bar-facing burpees
Rest 7 Min
Team Series Event 2
In pairs Complete as many reps as possible in 7 minutes following this pattern: Syncro
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.
September 20, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2x
200 m semi straight leg row
High knees
butt kicks
Kicks/swings
10 Barbell good mornings
10 lat engagements
:30 kb brace
Metcon (Time)
1 mile run
100 du
27 deadlift 205/145
800m run
100 du
21 deadlift
400m run
100 du
15 deadlift
September 19, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
Dynamic
Metcon (Time)
4 rounds for time of:
25-cal. row
25 burpees
September 18, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
2x
:30 hs hold
5 each sa db high Pull
5each sa db front squat
10 dips
Then
Squat clean position transitions
5 each
below knee->mid thigh->high hang-> high hang high pull-> front squat->tall clean
Metcon (Time)
5 strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.
September 17, 2018
Metcon
CrossFit Saint Helens – CrossFit
Metcon (5 Rounds for reps)
5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups
Warm-up
2 rounds
1 min singles
:30 plank
15 Banded Pull aparts
:30 box shoulder stretch
Then
10 scalp pull ups, 10 ring rows, 5 pull ups, 2×3 weighted pull ups
September 16, 2018
Metcon
CrossFit Saint Helens – CrossFit
Warm-up
3 rounds
10 walking lunge
3 rope pull ups
:10 rope hang
Rope climb skill
Then
2x
:30 air squat
1 rope climb
Metcon (Time)
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
September 14, 2018
9/11 memorial
CrossFit Saint Helens – CrossFit
Metcon (Time)
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
September 13, 2018
Nate
CrossFit Saint Helens – CrossFit
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Warm-up
3x
10 ring rows
:10 ring support
:10 bottom of dip
10 kb deadlift
September 12, 2018
Metcon
CrossFit Saint Helens – CrossFit
Metcon (Time)
3 rounds for time of:
800-m run
50 box jumps
Men: 24-in. box
Women: 20-in. box
Warm-up
Dynamic
Crossfit HQ
CrossFit Journal
MobilityWOD
Gymnastics WOD
September 23, 2018
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