July 2, 2018

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Back squat


CrossFit Saint Helens – CrossFit

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Warm-up

Row 4 min

Then 3x

Banded walk forward 30m, back 30m

20 banded good morning

30 m single arm oh carry

Back Squat ( 2-2-2-2-2-2-2-2-2-2 )

July 1, 2018

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Granite Games qualifier 6


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Metcon (Time)

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

June 29, 2018

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Team wod


CrossFit Saint Helens – CrossFit

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June 28, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

5 rounds for time of:

20 sit-ups

3 rope climbs

Rx + legless rc

Warm-up

Dynamic

June 27, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

2x

200m jog

30m each sa oh carry (challenging)

5 pass throughs

5 pvc wall squats

3x 5 tempo transitioning grip ohs

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Ring dips

Overhead squats

Men: 115 lb.

Women: 75 lb.

June 26, 2018

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10k bike


CrossFit Saint Helens – CrossFit

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Warm-up

3 min bike easy

2x 10 spider

10 Sampson

10 air squat

10 side lunge

Metcon (Time)

Bike 10k or ski 5k

Scaling: partner to split the work or scale down distance. This should take around 20 min.

June 25, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

4 rounds for time of:

15 sit-ups

30 thrusters

45 double-unders

Men: 65 lb.

Women: 45 lb.

Warm-up

2x

10 eccentric ankle dorsiflexion

5 v ups

5 each single arm strict press

5 jump squats

2x

10 Power jumps

8 barbell thrusters/air squats

5 sit ups

June 24, 2018

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Granite games qualifier 4

CrossFit Saint Helens – CrossFit

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Warm-up

400m run

3x

10 boot straps

Spider stretch

Jump squats

5 bottom burpees

4x:20 on 10 off assault bike

Metcon (Time)

3-6-9-12-9-6-3

Hang sq cleans 135/95

Bar facing burpees

(8 min cap)

June 22, 2018

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Team wod


CrossFit Saint Helens – CrossFit

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Metcon (Time)

In Teams of 3, For Time (30 Minute Cap):

60/40 Calorie Assault Bike

60 Box Jump Overs (24/20)

60 Power Cleans (155/105)

60 Toes to Bar

60 Push Jerks (155/105)

60 Box Jump Overs (24/20)

60/40 Calorie Assault Bike

60 Box Jump Overs (24/20)

60 Power Cleans (135/95)

60 Toes to Bar

60 Push Jerks (135/95)

60 Box Jump Overs (24/20)

60/40 Calorie Assault Bike

June 21, 2018

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Josie


CrossFit Saint Helens – CrossFit

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Warm-up

Dynamic

Josie (Time)

For time,

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb

Rx+wearing a 20-lb. vest: