May 26, 2019

0 Comments

Murph


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition as needed

May 23, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

3 min Amrap

dB burpee deadlifts 40/25

Rest 3:00

3 min Amrap

Burpee box jumps

Rest 3:00

3:00 Amrap

Burpees

May 22, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches 50/35

8 single-arm rows

6 single-arm push presses

4 single-arm Turkish get-ups

Warm-up

Row 500m

Oh dist stretch with rotation toward arm

Couch stretch

Bottom up sa ohs

P snatch + ohs

Full movement

Tgu

May 21, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

21-15-9

Deadlift 255/175

Burpee Pull up

Rx+315/225

Warm-up

2x

5Inch worm

5Bottom burpee

15 Banded good morning

15 Bent over straight arm lat pulls

Deadlift

May 20, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Warm-up

2 x

200m run

5 burpee broad jumps

10 v ups

P clean

Metcon (3 Rounds for time)

1 round

30 t2b

30 p cleans 75/115

30 box jump over

Rest 3:00

2rounds

15/15/15

Rest 3:00

3 rounds 10/10/10

May 19, 2019

0 Comments

Tabata This


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

May 17, 2019

0 Comments

Team wod


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

100 cal bike

100 box jump overs

100 cal row

May 16, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

8 rounds

400m run

10 pull up

20 push up

30 squats

May 15, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

100 ft. of legless rope ascent in AFSAP

AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.

L-sit (Time)

Accum 2:00

L sit in AFSAP

May 14, 2019

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (Time)

3 rounds for time of:

15 cleans 135/95

15 thrusters

1,000-m row

Warm-up

400m run

(Squat prep) 2x

Banded side steps, clam shells, spider, iron cross

Power clean bergner warm up