June 15, 2017

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Jackie


CrossFit Saint Helens – CrossFit

Warm-up

4 rounds

10 sumo inchworm

8 barbell roll outs

10 alt box step ups

8 double db/kb push press

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

June 14, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Metcon (Time)

3RFT:

800m Run

21 Power Cleans, 155/105

June 13, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

3 rounds

200m run

12 box jump up step down

10 air squats

5 inchworm with push up

Metcon (AMRAP – Reps)

5 rounds for reps of:

1 minute of box jumps, 24/20-in. box

1 minute of wall-ball shots, 20/14-lb. ball

1 minute of rowing (calories)

1min rest

June 12, 2017

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Back squat 5rm


CrossFit Saint Helens – CrossFit

Warm-up

5 min cardio

2x

60 m banded walk forward -and backwards

60 m single arm front rack carry

15 banded good morning

Back Squat (5RM)

June 11, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

5x

10 alternating spider

10 jump lunges

5 yoga push ups

Metcon (AMRAP – Reps)

10 1-minute rounds of:

155/105-lb. thrusters, 3 reps

6 burpees

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

June 9, 2017

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Partner wod


CrossFit Saint Helens – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

12/9 Cal Bike

12/9 Cal Row

12 Thrusters (65/45)

*partner completes full round before switching

June 8, 2017

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Pat


CrossFit Saint Helens – CrossFit

Warm-up

5min cardio

Then

3 rounds

:30 Sampson stretch

15 banded pull aparts

50 ft side lunge

Pat (Time)

6 rounds for time:

25 pull-ups

50-ft. front-rack lunge, 75 lb.

25 push-ups

50-ft. front-rack lunge, 75 lb.
Rx+= with 20# vest

June 7, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

15 min for quality

50 m single arm farmer carry each

:20 sec hs hold

10 each single arm db row

10 push up with shoulder tap

Double grace (Time)

For time:

135/95-lb. clean and jerk, 60 reps

June 6, 2017

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Metcon


CrossFit Saint Helens – CrossFit

Warm-up

4 rounds

200m run

10 squats/db front squats/db hang cleans/db sq clean

:30 sec hs hold

Metcon (Time)

21-15-9 reps for time of:

Hang squat cleans, 50/30-lb. dumbbells

Handstand push-ups

June 5, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Warm-up

400m run

3 rounds

5 sumo inchworms

5 each db high pull

5 each single arm db press

5 burpees

Metcon (AMRAP – Reps)

5 rounds for reps of:

1 minute of 75-lb. sumo deadlift high pulls

1 minute of 75-lb push presses

1 minute of rowing

Rest 1 minute