August 3, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Small (Time)

3 Rounds for time of:

1000m Row

50 Burpees

50 Box Jumps, 24″

800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

August 2, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

400m run then

7 Rounds:

:20 on :40 off

Dead Hang from Pull Up Bar

Metcon (5 Rounds for time)

5 Rounds:

5 Power Cleans 155/115

5 Bar Facing Burpees

4 Power Cleans

4 Bar Facing Burpees

3 Power Cleans

3 Bar Facing Burpees

2 Power Cleans

2 Bar Facing Burpees

1 Power Clean

1 Bar Facing Burpee

Rest 2:00

August 1, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

With partner 10 min of rowing switching every 1 min

:20 squat hold, :20 plank, :20 bar hang

:20 squat hold, :20 plank, 10 kips

:20 squat hold, :20 plank, 10 each standing single arm high pull

Metcon (Time)

Row or ski 2k

Then

15 Rounds of Cindy

July 31, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

With partner bike 100 cals

Metcon (Time)

25 Overhead Squats 135/95 taken from ground

100 Double Unders

20 Overhead Squats

75 Double Unders

15 Overhead Squats

50 Double Unders

10 Overhead Squats

25 Double Unders

5 Overhead Squats

July 30, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 Rounds

:30 Goblet Squat Hold

Run 200m

10 Sit Ups

Metcon (Time)

7 Rounds:

5 Bar Muscle Ups/ring mu/jumping c2bx2

20 Wallballs 20/14lbs

July 28, 2017

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Partner wod


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (Time)

For Time:

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2

completes 10 reps and 100m run and so on…

July 27, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

Dynamic

Metcon (3 Rounds for calories)

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike/row Time Remaining

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike/row Time Remaining

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike/row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

July 26, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

2 rounds

Right arm

10 kb swings

5 high pulls

5 Squats

5 Presses

5Thrusters

Switch arms

Deadlift

July 25, 2017

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Running


CrossFit Saint Helens – CrossFit

30 min run (Distance)

Run as far as possible in 30 min

July 24, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

2x

400m run

50 ft spider stretch

50 ft bear crawl

50 ft dyna walk

15 banded good mornings

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

30 squats

20 handstand push-ups

10 deadlifts, 225/135-lb.