November 15, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell

Women: 30-in. box, 24-kg kettlebell

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November 14, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

Assault Bike 3 miles (sustainable but hard effort pace)

Rest 3 min

Assault Bike 3 miles (same pace as first 3 miles)

Rest 3 min

Row 2000m (goal for same output level as the 3 AB intervals)

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November 13, 2018

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Battle series 3


CrossFit Saint Helens – CrossFit

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Battle series 3 (AMRAP – Reps)

9 min Amrap

2-4-6-8-10…deadlifts 225/155

10-20-30-40-50… double unders

2-4-6-8-10…. t2b

Scaled and master 55+ scaled:

135/95, singles, hanging knee raise

Warm-up

30sec Plank Hold, 1 min Bike or Rowing, 30sec Active Hang, 1 min Bike or Row, 30sec Superman Hold, 1 min Bike or Row, 30sec Bottom Squat hold, 1 min Bike or Row.

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November 12, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Box jumps

Men: 135-lb. OHS, 30-in. box

Women: 95-lb. OHS, 24-in. box

Warm-up

Hip opener:

Partner Banded walking

Standing Hip Rotations,

Forward/Backward Leg Swings,

Lateral Leg Swings,

Seated Internal Rotations,

Spider Lunge series,

Pigeon Lunges

Squat with Thoracic rot

Oh prep:

Box shoulder stretch

Squat with Thoracic rot

1/4 squat sotts press

Transition grip ohs

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November 11, 2018

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Battle series event 2

CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

In pairs 3x200m rowing focus on strong drive through heels

Pulling warm up:

10x each Arm circles forward/backward

10x each YTWs

:20 Sec Dead hang

15x Scap pull up

10 each Single arm db high pull

3-5x Elbow pull up

10x Kip swings

3-5x Pull up/c2b/bar mu/

Battle series event 2 (Time)

800\700m Row

8/7 burpee bar mu

600/500m Row

6/5 burpee bar mu

400/300m Row

4/3 burpee bar mu

200/100m Row

2/1 burpee bar mu

Masters 45+, scaled

Burpee pull up

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November 9, 2018

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Finn


CrossFit Saint Helens – CrossFit

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Finn (AMRAP – Rounds and Reps)

Amrap 30min

1000m bike Bike

20 Paralette burpee box step ups

800m Bike

40 Sumo deadlift

600 Bike

200m single arm oh carry

400m Bike

40 alt Db snatch

200M bike

40 Db push press

November 8, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

3rounds

5 each single arm db push jerk ea

:30 bar hang

5 push ups

5 each single arm high pulls

Tabata x 2 each

Hang muscle snatch light

C2b pull ups

Lock out push ups ( place plates under chest to limit rom)

Metcon (4 Rounds for reps)

Tabata push jerk

Rest :90

Tabata chest-to-bar pull-up

Rest :90

Tabata push-up

Rest :90

Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.

Women: 65 lb.

November 7, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

5 each sa db push press

15 m toe walk

15 m heel walk

10 x 4″ rebounding jumps

1:00 du practice

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

November 6, 2018

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Everyday warrior2018 battle series 1


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

5 pass throughs

10 Cuban press

5 front squats

10 sotts press or partial squat btn press

5 box jump up step down

2018 battle series WOD1 (Time)

2 rounds for time

9 box jump overs 24/20

18 power snatch 95/65

9 box jump overs

18 ohs

9 box jump overs

18 thrusters

Scaled:

20″box for everyone, step overs

Ground 2oh 65/45

Front squats

Thrusters

Masters 55+

45/35#

November 5, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

15 min

15 each Arm circles

10 Spider

3 each Squats with thoracic rotation

10Bottom up ohs

5 PVC wall squat

10 Kip swings

Metcon (Time)

10 muscle ups

20 wall ball 20# 10/9 ft

30 c2b pull ups

40 ohs 95/65

30 t2b

20 pistols

10 bar mu

(16 min cap)