Monthly archives: March, 2015

Jackie’s Cousin Came to Play

Strength-

Hang Snatch-

3, 3,2,2,2,1….

 

WOD

“Jackie’s Cousin”

500m Row

50 Toes to Bar

30 OHS (85/55)

 



Just Hangin’ Around

 

Hang Power Clean

3,3, 2,2,2,1

Work up to Heavy Single

 

WOD

Buy In: 20 Bar Facing Burpees

5-10-15-10-5

Shoulder to Overhead (115/75)

Box Jumps (24/20)

Buy Out: 20 Bar Facing Burpees



Open Prep 2016 Starts Now!

What a Great open !! On behalf of the whole Helm Crossfit staff thank you for making our first Open a hard one to top for next year!

As a coaching staff we recognized what we need to work on as well as what we need to work on for programming for you guys.

Everyone start writing down your goals for next years open so we can start working on them !

 

3/30

Warm up-

2 RDS

skip

walking lunge

bear crawl

5/5 Spider-Man rotations

8/8 Iron cross

8/8 scorpions

mobility-

2RDs

A.) Barbell smash: 45secs each leg

B.)  couch stretch :30 each leg

6 mins of HS skill work (HSPUs, HS walking, getting up on wall)

 

WOD

AMRAP 12

10 HSPUs

20 Abmat Sit-ups

 

 



Open Finale BBQ

 

Come Join Us FOr End of the Open BBQ

Starting at 12:30pm

BYOB and anything else you want

SHould be a fun end to a great 5 weeks!!!!!!

 

 

Open Workout 15.5

RX

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

 

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.



OPen Workout 15.5

For Those Doing the Open-

Open Gym

Get In Mobilize Play on the Rower- Break a sweat

Those who are not…..

Ether hit Workout you missed this week or…..

Open Workout 15.5

RX

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

 

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.



Double the Fun

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1000m Row

Farmer Walk (x4) 75/45

50 Dball Slams

50 Double Unders

50 KB Swings (53/35)

50 Double Unders

30 Ring Dips

30 Double Unders

30 Chest to Bar Pull Ups

30 Double Unders

 

Buy Out

4 Rounds

1 Min Plank Hold

15 back Extenions (2 sec Pause @top)



Burpees Dont Like You Ether

Warm Up-

2 rds

1/1 KB Get Up

5/5 Pistols

 

WOD#1

4RFT

10 MB Clean (20/14)

10 Push Ups (Chest to ground)

 

REST

 

WOD #2-Scored

4RFT

8 Deadlift (115/75)

5/5 Front Racked Lunges (115/75)

12 AB Mat Situps

* Every Minute 5 Bar Facing Burpees – Starting with Burpees



If You Push I Will Pull

Warm Up-

2 rds
15 Banded Facepulls
20 U.E.Step ups
20 Supermans
Bear crawl

 

Strength

A.)Barbell Bent over Row 10,8,8,6,6
B.) Barbell Rollouts 10
C.) SA Ring row 10/10

 

WOD

10 Min AMRAP

15 Toes to Bar

10 Sumo Deadlift Hip Pulls ( 85/55)

5 Shoulder to Overhead (85/55)



What Goes Up Must Come Down

Last Day to get those 15.4 scores in by 8pm tonight!!!!

 

 

Strength

Back Squats

Based off Last weeks Numbers

60% +5-10lbs for 10reps

70% +5-10lb for 8 reps

75% +5-10lbs 6reps

80% +5-10lbs 4reps

 

WOD

10-15-20

Thrusters (95/65)

Box Jump Overs (24/20)

then Immediately into

20-15-10

Wall Balls (20/14)

Burpees



A Crew that WODS Together Stays Together

 

Chipper

50 Cal Row
50 Toes to Bar
30 KB Swings (53/35)
30 Box Jumps (24’/20)
50 Deadlifts (115/ 85)
50 Cal Row



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