Honor the fallen

Jay just needed some fresh air after last nights 🔥 workout. #manalapan #thehelmcrossfit #crossfit @crossfit

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WOD

Partner “343”

This workout is to honor the 343 firefighters that gave their lives to save others on 9/11/01

Teams of 2

100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
43 Burpees (Synchro)



STRENGTH

3 Position Power Snatch

work up to a heavy

WOD

AMRAP 10:

12 Toes 2 Bar

9 Hang Power Clean (115/75)

6 Alternating Front Rack Lunge



CONDITIONING

4 Rounds for time:

21/18 Cal Row

15 Burpees over bar

12 Shoulder 2 Overhead (135/95)

50 Double unders

-rest 2 min.-

STRENGTH

4 Rounds

a. Bench Press 8

b. Crossover pulldown 10



STRENGTH

Back Squat

EMOM x 12

1 Rep

(Final 5 sets across +5 pounds week 4)

WOD

For time:

25 Back Squats (65% of heavy single today)

400m run

50 Russian KB Swings (70/53)

MOBILITY

Pigeon stretch 1:00 per leg

Banded hamstring stretch 1:00 per leg

Banded quad stretch 1:00 per leg

Lizard stretch 1:00 per leg



CONDITIONING

For Time:

2K Bike

-then-

10 Rounds

5 Pull-ups

10 Push-ups

-then-

50 Box Jumps

CORE

Weighted Plank

4 x :45



Congratulations to our dearest friend Emmy of CrossFit Speakeasy for earning 13th place at the CrossFit East Regional this weekend!

 

group shot emmy

 

STRENGTH

E2MOM x 8 Rounds

2 Power Cleans

(Drop & reset)

WOD

“Grace”

For Time:

30 Clean & Jerk

(135/95)

CONDITIONING

Row 3K with a partner

(alternate every 250m)



WOD

(Teams of 2)

20 Cal Bike/20 Cal Row (each)

50 Synchro Wall Balls

20 Cal Bike/20 Cal Row (each)

100ft. Single Arm OH DB Lunge (50/35)

75 Handstand Push-ups

200 Double Unders

100ft. Single Arm OH DB Lunge (50/35)



 

STRENGTH

EMOM x 15

1 Squat Snatch, ascending

WOD

5 Rounds for time

12 Deadlift (225/155)

6 Burpee Pull-ups

PUMP SESSION

3 Rounds

a. Alternating Bicep Curls     12 per arm

b. Band Tricep Extensions      25



The watch party begins on Friday. #CrossFitGames

A post shared by The CrossFit Games (@crossfitgames) on

 

WOD

3 Rounds for time:

Row/Power Clean/Push Press (115/75)

R1: 30-25-20

R2: 25-20-15

R3: 20-15-10



STRENGTH

Back Squat

E2MOM x 6 Rounds

3 Reps

(+5lb. from week 3)

WOD

AMRAP 10

5/5 KB Goblet Step Ups (53/35)

30 Double Unders



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