Monthly archives: June, 2015

Wish You Weighed Less Now?

Strength-

EMOM 20

1 Squat Clean Each Min. Increasing weight each Min

 

WOD

20609  6/20/09
75 Sit-ups
Tabata Push-Jerk 25% bodyweight
75 Sit-ups



Mary Mary Quite Contrary

Strength-

4 Rds

KB Snatch 3/3 (Increasing Weight)

Max Distance Broad Jump x 2

 

WOD

“Mary”

AMRAP 20

5 HSPUs

5/5 Alt. Pistols

15 Pull Ups

 



Mansite Madness

 

WOD

5 RFT

3 Loops Run

15 Thrusters (95/65)

**During the next 30 days we will perform “Mainsite” workouts from the months of June & July. We have taken the time to dive into the CrossFit.com archives and program workouts that we feel best suit The Helm CrossFit’s athletes. Until this month every workout has been created by our coaches with the exception of the Signature CrossFit “Girls”, Benchmark WODs, and Open Workouts. We felt this would be a great change of pace for our programming and introduction to the Worldwide CrossFit community.

“In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003.


Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation:

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV)functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.”

(Courtesy of CrossFit inc., CrossFit.com)

 



Partner Palooza Practice

WOD

10 min cap

in teams of two- relay style

400m run

20 clean and Jerks (135/95)

20 Box Jump Overs (30″/ 24″)

* one partner will do one full round, tag partner and they will do one round.

REST 10 mins

AMRAP 8

50 Front Squats (185/135)

50 Bar Facing Burpees

50 Toes 2 Bar

* break up any way you want but only one partner can work at one time

 

There are scaled options for each workout !



HSPU and Double Under Sprint

Strength-

From rack
2 Push presses + 1 Split Jerk
work up to heavy one for the day
WOD
50 double unders
10 HSPUs
40 double unders
8!HSPUs
30 Double unders
6 HSPUs
20double unders
4 HSPUs
10 double unders
2 HSPUs


Fight Gone Bad

Fight Gone Bad

5 Rounds

1:00 min at each station
Wall-ball 20/ 14 (reps)
Sumo deadlift high-pull 75/ 55 (Reps)
Box Jump, 20″ BOTH (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

Rest 1:00 after each round

score is total amount of reps



6/24

 

 

Skill/ Strength-

DB Snatch

30 sets of 1/1 AHAP

 

WOD

3 Loop MB Run (20/14)
60 Foot MB Lunge Walk
30 C2B Pull-Ups

3 Loop MB Run
60 Foot MB Lunge Walk
25 Pull-Ups (chin over Bar)

3 Loop MB Run
60 Foot MB Lunge Walk
20 Burpee Pull-Ups



Where are the Meatheads??

Strength –

Bench Press

5-5-4-4-4

 

WOD

Emom 5
5 Hang Power Cleans  (135/95)
5 Box Jumps (24/20)
Rest 1 min
AMRAP 5
5 Hang Power Cleans
5 Box Jumps

Overachievers-

AMRAP 3

Max Rope Climbs



Have You Gotten Fitter?

Strength-
OHS 2 sec pause @ bottom – work up to heavy 2
15.1
AMRAP 9
15 toes to bar
10 Deadlift (115/75)
5 snatches (115/75)


6/20

100 Double unders

40 Back Squats ( 135/95)

20 HR Push Ups

30 Front Squats ( 115/75)

30 Pull Ups

20 Over Head Squats (95/65)

40 Ab Mat Sit-ups



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