August 15, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

5 rounds for time of:

400-m run

15 left-arm db snatches, 50/35

15 right-arm db snatches, 50/35

Continue reading...

August 14, 2017

0 Comments

Metcon

CrossFit Saint Helens – CrossFit

Warm-up

2x

20 each Banded ankle mobility

20 banded pull aparts

:20 hs hold

Then

2×200 m run

5 kip swings

5 each Box pistols or step ups

3 each single arm db strict press

Triple G chipper (Time)

100 pull-ups

80 sit-ups

60 single-leg squats, alternating

40-cal. row

20 push presses, 50/35. dumbbell

Continue reading...

August 13, 2017

0 Comments

17.5


CrossFit Saint Helens – CrossFit

Warm-up

4 steady rounds

100m run

10 stationary spider

8 empty bar thrusters

Heavy 17.5 (Time)

10 rounds

9 thrusters 95/65

35 du
Rx+ 125/85

Continue reading...

August 11, 2017

0 Comments

31 heros


CrossFit Saint Helens – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 31:

8 Thrusters (135/95)

6 Rope Climbs

11 Box Jumps (30/24)

Continuous run with Sandbag /wall ball (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Continue reading...

August 10, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

150m straight leg row

5 sumo inchworm

60m single arm oh carry each

Metcon (Time)

4 rounds for time of:

500-meter row

15 handstand push-ups

1 rope climb

Continue reading...

August 9, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

200m jog

10 scorpions

5 Cuban press complex pvc

Metcon (Time)

5 rounds for time of:

200-meter farmers carry

20 deficit push-ups, hands on dumbbells

10 push jerks

Use 50/35#. dumbbells for the farmers carry and push jerks.

August 8, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

5 min easy bike/row

Then 3 rounds

10 each single arm high pull

10 hollow to tuck

5 sumo inchworm

Metcon (Time)

3 rounds for time of:

1,200-m run

20 L pull-ups

30 barbell good mornings 45/35

August 7, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

4 rounds for time

400m run

24 air squats

12 burpee box jump overs 30/24
*RX + wear a vest and 36/30′ box

August 6, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Warm-up

4 rounds

10 cal row

10 goblet squats

10 sit ups

10 squat thoracic rotations

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats, 135/95-lb.

August 4, 2017

0 Comments

Partner wod


CrossFit Saint Helens – CrossFit

Metcon (Time)

8 rounds

Teams of 2: “you go, I go”

15 /12 cal bike

10 squat snatch. 135/95