January 11, 2019

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Get a grip


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

January 10, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

1 squat snatch 125/85

3 clean and jerks

30 double-unders

Rx+Men: 155 lb.

Women: 105 lb.

Warm-up

400m run

Snatch progression

January 9, 2019

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5k row


CrossFit Saint Helens – CrossFit

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5k Row (Time)

Max Effort 5k Row

January 8, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

50 mt. Climber

Arm circles, arm swings, Banded pull downs

Forward rolls/candle stick rolls

2 min, 1 burpee every :05 seconds

Bar pull over instruction

2 rounds

3 p cleans +3 front sq

1 burpee pull over

10 ft hsw

Metcon (Time)

15 p cleans 135/95

3 burpee bar pull over

15 front squat

3 burpee bar pull over

15 bar facing burpee

3 burpee bar pull over

15 m hsw

3 burpee bar pull over

January 7, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

5 cal bike

5 burpees

Rest :60

Muscle snatch instruction

Metcon (Time)

AMRAP 5 min (Rest 3 min) x 3 sets:

***Score is LOWEST or WORST round

25 Power Snatch (55)

25 Bar-Facing Burpees

25 TTB

January 6, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

3 rounds

200m row

5 sumo inch worm w push up

5 vertical jumps

10 squat good morning

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 thrusters

7 hang power cleans

10 sumo deadlift high pulls

Men: 95 lb.

Women: 65 lb.

January 4, 2019

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Team wod


CrossFit Saint Helens – CrossFit

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Metcon (Time)

Teams of two will complete three rounds each (total of 6 rounds per team) of:

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

January 3, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (Time)

15 burpees, jumping over the barbell

5 clean and jerks 185/125

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Rx +Men: 225 lb.

Women: 155 lb.

Warm-up

3 round

5 sumo inchworm

10 bottom burpee

5 sa db press

5 Sec clean position holds (hover, below knee, above knee, mid thigh, pockets)

Then 3 rounds building weight:

5 clean and jerk

5 burpees

January 2, 2019

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Metcon

CrossFit Saint Helens – CrossFit

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Warm-up

Hinshaw running

Metcon (3 Rounds for time)

2 Rounds:

Run 800m for time

Walk 400m recovery

Run 400m for time

Walk 400m recovery

SPRINT 200m for time

Walk 400m recovery

Record your slowest 800, 400 and 200!

January 1, 2019

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Metcon


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for time)

3 rounds

16 DB Snatch (50/35# alt arms)

6 CTB Pull-ups

16 Pistols (alt legs)

6 CTB Pull-ups

48 Double-unders

6 CTB Pull-ups

Rest 3:00
Rx+ 70\50# dB

Warm-up

Pistol progression:

2x

Narrow squat, balance beam squat, foot behind ankle squatx5 each

15 Banded good morning

3 rounds

:20 hollow

:20 superman

:20 hang

10 scap pulls

5 elbow pull ups

3-5 strict pulls