December 3, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

3 rounds for time of:

100-ft. walking lunge

50 squats

50 barbell good morning 45/35

Mobility

Focus:

Oly Wall Squat – 3 Minutes

Flow Routine

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

December 1, 2017

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Team wod


CrossFit Saint Helens – CrossFit

Metcon (AMRAP – Reps)

In teams of two,with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead (95/65 lbs)

Rest 2 Minutes

3 Minutes of Front Squats (95/65 lbs)

Rest 2 Minutes

3 Minutes of Burpee over Barbell

Rest 2 Minutes

November 30, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Plyo baseline

2x

5 each push-up into a T

15 banded pull aparts

10 each Y,T, w with change plates

Metcon (Time)

10 Rounds for time of:

30 Double-unders

10 Pull-ups

10 Push Press, 95/65

November 29, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

Running dynamic

Metcon (Distance)

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees
Must be run in 400’s or 200s

November 28, 2017

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Gwen

CrossFit Saint Helens – CrossFit

Warm-up

400m run

Bergner warm up

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Optional buy out

Assault bike

30cals for time

:90 rest

20cals for time

:60 rest

10 cals for time

November 27, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

200m run

20 Stationary spider

10 mod hspu

5 strict pull ups/ pull up neg.

Metcon (Time)

Three rounds for time of:

75 Squats

25 handstand push-ups

25 L-pull-ups

Mobility

Focus:

Quad Smash – 3+ min each side

Flow Routine

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

November 26, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

50-40-30-20-10 reps for time of:

1.5/1 pood kettlebell swings

Sit-ups

Mobility

Focus:

Glute Smash – 3+ Minutes Each Side

Flow Routine

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

November 24, 2017

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Partner wod


CrossFit Saint Helens – CrossFit

Warm-up

400m run

Four sets of:

Goblet Squats x 8-10 reps

Rest 60 seconds

Single-Arm Shoulder Press x 6-8 reps each arm

Rest 60 seconds

Farmer’s Carry x 40 Meters

Rest 60 seconds

Metcon (Time)

In teams of three, alternating complete rounds, complete five rounds each of:

15 Kettlebell Swings

10 Goblet Squats

November 23, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

200m run

10 each single arm high pull

20 alt stationary dyna

Test a :20 hang

Metcon (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

November 21, 2017

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Metcon

Announcements

NO CLASSES THURSDAY
FRIDAY 12 and 5:30pm ONLY!

CrossFit Saint Helens – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Warm-up

Dynamic