May 14, 2018

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Push press


CrossFit Saint Helens – CrossFit

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Warm-up

2rounds

10 pass throughs

30m single arm oh carry

:30 box oh stretch

Then

5each each arm

Single arm high pull, press, push press

Push Press ( 3-3-3-3-3-3-3 reps)

May 13, 2018

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“Fast and heavy“


CrossFit Saint Helens – CrossFit

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Fast and heavy (Time)

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Warm-up

400m

2rounds

20 spider

20 lateral band step overs

30m db front rack every 10m 5 thrusters

Then

400m

May 11, 2018

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Team wod


CrossFit Saint Helens – CrossFit

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May 10, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

400m run

3 rounds

5 bottom burpee

10 each single arm high pull

10 each single arm press

Metcon (4 Rounds for time)

Every 4 min x4 rounds

9 shoulder to oh 115/75

15 burpees

21 pull ups

May 9, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

General

2 rounds

10 each eccentric ankle dorsiflexion

10 each lateral box step ups

5 sumo inch worm

10 jumping double taps with hands at side

Specific

4 rounds

5 cal row

10 du

Metcon (Time)

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

May 8, 2018

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Front squat


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

10 each banded ankle mob

:20 side plank each side

20 total lateral band step overs

3 rounds inc. intensity each

15m banded walk forward

15m walk backwards

15 m each single arm kb front rack carry

10 gob squat

Front Squat (Front squat 1-1-1-1-1-1-1-1-1-1 reps)

May 7, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

Hinshaw running dynamic

Metcon (Time)

Run 5,000 meters

Metcon (Time)

Run 5,000 meters

May 6, 2018

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Jack


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

10 sumo inchworm

10 pass throughs

10 lateral box step ups

30m single arm oh carry each

Specific:

10 single arm push press each

10 single arm Russian kb swings each

10 tuck jumps

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

May 4, 2018

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Partner wod


CrossFit Saint Helens – CrossFit

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Metcon (3 Rounds for reps)

Teams of 2

AMRAP 5:

Buy-In: 600 Meter Run together

12 partner Deadlifts (185/135)

12 Syncro Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 400 Meter Run together

9 partner Deadlifts (225/155)

9 Syncro Barbell Burpees

Rest 5:00

AMRAP 5:

Buy-In: 200 Meter Run together

6 partner Deadlifts (275/185)

6 Syncro Barbell Burpees

May 3, 2018

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Metcon


CrossFit Saint Helens – CrossFit

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Warm-up

2 rounds

200m stiff leg row

10 wall balls

:30 table top hold

:20 hs hold

Metcon (4 Rounds for distance)

4 Rounds:

AMRAP 3:00

12 Hang Squat Cleans 155/105lbs

12 Ring Dips

Handstand Walk for distance in remaining time

Rest 2:00