CrossFit Helena

Mt. Helena City Park WOD:

Divide into 2 teams, 22 Minute clock

Buy-in w/ run (300m?)(1x), All team members must finish run before team moves on to next phase.

One team does Sandbag Clean & Toss up hill 75 ft., 20 Air Squats, Run back w/ sandbag

Meanwhile, the other team: Each member flips tire 1x, Then K-Bell swings for score of lowest rep count.

Switch and repeat, till clock runs out…

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Friday Gone Baddd…

Skill Practice: 

Russian K-Bell Swings

WOD:

Fight Gone Bad:  Three 5-Minute Rounds of  Wall Ball/ SDHP (75#)/ Box Jumps (20in.)/ Push-Press (75#)/and Row (for calories), 1-Minute rest between rounds.

Hmmm, why is she filling sandbags?  Might they be for tomorrow?? Got 2 big tractor tires today, also!  Let the FUN begin…

Skill Practice:

5 Muscle-ups, then 10 each of Ring Dips, Ring Pull-ups, Toes-to-Rings

WOD:

4 Rounds for Time of:

20 Deadlift,  10 Thrusters,  Out & Back Lunges w/ Overhead Med Ball, 5 Burpees

Thanks, Kier!! It didn’t kill us, so it will make us stronger, if the old saying holds true (although stairs may take on a new meaning for some of us tomorrow Great work,  Helena CrossFitters!

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Bringing in Sept. with Heavy Back Squats (and yoga??)

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Skill Practice:

Double-Unders (Yes, AGAIN!!), then 12 Sandbag Clean & Press

WOD:

FOR MAX REPS, 3 x 3 Minutes of Back Squat, with full recovery in between sets. (clock stays running during 3 minute sets, you may rack the bar during set and pick it back up again for more reps as long as clock is running).

Welcome, Justin (from Seattle) and Jin’s brother, Spencer, from Abu Dhabi (yep, he can d.u., too)!!  Great teamwork today, all!  A lot of weight was moved, and I am loving that you are all so committed to improving/maintaining good form and depth. Keep it up, you WILL get stronger, faster and more CrossFit!

So…The card games were WAY FUN (right, everyone?)!  Too bad I locked the camera in my car…with my keys (Melen strikes again!) . Would have LOVED to have pics of this one!  Thanks for playing along, everyone!!

Skill Practice: 

SDHP 3-3-3-3-3 

WOD:

CrossFit Helena Deck of Cards:

Drawing cards 20 Minutes for Total Reps:  Ace = 11 reps, Face cards =10 reps, all others for numeric value.

Diamonds=Pull-ups, Hearts = Burpees, Clubs=Box Jumps, Spades = Goblet Squats

POST YOUR TOTAL REPS TO COMMENTS

Skill:

Dumbbell or K-Bell Push/Press 8-5-3-5-8

WOD:

21 each of K-Bell Swings (American)(53/35#)/ Wall-Ball(20/14#)/ Push-ups

Run 200 m.

15 each K-Bell Swings/Wall-Ball/Push-ups

Run 200 m.

9 each K-Bell Swings/ wall-ball/push-ups

Run 200 m.

Saturday + Sandbags +TIRES = CrossFit FUN!

Skill = L-Sit 2 Minutes total time , 20 Ring Dips

WOD = 3 Rounds of:

10 Box Jumps/2 Rope Climbs/10 Pull-ups/2 Laps Tire Drag/10 Overhead Sandbag Toss/2 HSPU’s

Friday skill = Something about Mary…

Skill = 3 rounds of 3 HSPU & 5 Each Leg Pistol Squats

(Yep, you guessed it!  ”Mary” is in your future

WOD = ALL FOR TIME:

3 Rounds of 30 Air Squats & 15 Burpees, THEN IMMEDIATELY (clock running)

3 Rounds of 30 DU’s & 15 Wall Ball

***Pictures and Times From Fri/Sat. on comments from Aug. 26th…THANKS, KIER! 

WednesdayWOD!!

All For Time:

Complete 150 each of Alternating Lunges w/ K-bell pass-thru, Push-ups, & Sit-ups (break them up however you want!), THEN  Run 500 meters AND Row 200 m.

 Driven by the culture of CrossFit it’s amazing how a “community” has been created in such a brief period of time. WOD’s, cleans, AMRAP, TGU, rounds, Angie, Helen, Fran and Burpees, who would’ve thought!!!! Great fun, unmatched intensity, incredible committment, tenacity, determination, desire and performance based results…..You’re in good hands for a bright future. Thanks to all for making CrossFit Helena a great success!!! Scott

Let’s hear it for the Showdown participants; Larry, Lora Mc., Paige, Kier, Angie, Gordon and Mel. They’ve all worked really hard..Their willingness to show up and work hard is admirable!!!!!!!!!!!!!!!!!!!!!!! For the mere mortals, see you Sat. 8:30 a.m. As always free fruit…………………….

Larry

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Paige....Getting CrossFit Shoulders!

Mel

Angie

Gordon

Kier

Lora