November 4, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

3 rounds:

40 du

20 hspu

10 power cleans 135/95

Rx+160/110

November 2, 2018

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Rabbits delight


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Reps)

Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (45/33 lb)

KB Swings (24/16 kg)

Wall Ball (20/14 lb)

Box Jumps (24″/20″)

Scoring:

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize:

Pride

November 1, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

50 mt climbers

Pistol progression

10 each yTw with change plates

5 burpee broad jump

5 cal bike

Metcon (3 Rounds for reps)

3x:30 on :30 off, Rest 2:00 between rounds

Hspu

Du

Pistols

Pull ups

Burpee box jump over 24/30

Cal bike

Score is total reps each round

October 31, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3x

150m semi straight leg row

:20 hollow/tuck

Dyna walk

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

25-cal. row

25 hip extensions/barbell good Morning

25 sit-ups

October 30, 2018

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Partner pumpkin spice


CrossFit Saint Helens – CrossFit

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Partner pumpkin spice (Time)

100cal ab -partner holds pumpkin

400m pumpkin run

100 pumpkin squats

400m pumpkin run

100 step up and over with pumpkin

400m pumpkin run

100 pumpkin squats

400m pumpkin run

100 cal ab while partner holds pumpkin

October 29, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min:

1 Rope Climb

10 Sit-ups

*2 min rest

EMOM x 12 min (alternating):

Min 1- 12 Russian KBS 53/70

Min 2- 12 Goblet Squats (with KB)

Min 3-12 push ups
Rx+= start ropeclimb seated and use feet when needed

Warm-up

3 rounds

200m ski

:20 bar hang

10 spider stretch

:30 each side plank hold

October 28, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for reps)

Amrap 6 minutes – Row for cals

Rest 3 min

Amrap 6 minutes – Assault Bike for cals

Rest 3 min

Amrap 6 minute –

4 Devils Press (50/35)

12 V-ups

24 Double-unders

4 Man Makers 50/35 (push up, row, row, squat clean thruster)

12 Lateral Box Jump overs 24/20

24 Double-unders
https://www.instagram.com/p/BozNNzhASZy/?utm_source=ig_share_sheet&igshid=1nxie2m1vw9zl

October 26, 2018

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“Boats and toes”


CrossFit Saint Helens – CrossFit

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Boats and toes (Time)

Teams of 3

For Time (30 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

October 25, 2018

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Metcon

CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for reps)

3 rounds of:

2 minutes of rope climbs

2 minutes of Turkish get-ups

Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell

Women: 15-ft. rope, 35-lb. dumbbell

Warm-up

2 rounds

5 rope pull ups

15m each oh carry

:20 bar hang

5 each sa floor press

Tgu instruction

3x

1 each tgu increasing weight

October 24, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

One Round every 10 min x 3 sets :

500m Row

1000m AB

400m Run