Coach Blake

8am Endurance:

“Triple 3’s”

For Time:

3k Row

300 Double Unders

3 Mile Run

9am and 10am WOD:

Partner AMRAP30

800m Run 

6 Clean and Jerks (185#/135#)

4 Rope Climbs (15′)

*both partners run the 800m. C&J and Rope Climbs reps are split between partners.

8am Endurance Class:

2 Mile Time Trial

9am and 10am WOD:

Strength/Skill:

EMOM6 

5 Hang Power Cleans (unbroken, build)

Metcon:

6RFT

10 Deadlifts (225#/155#)

10 T2B

10 HSPU

Good luck to our athletes Mark, Sharon and Tina who are competing at Motives Fest today! If you are around, stop by The Helm CrossFit to support them!

Today’s Workout

Endurance 8AM

Beep Test

WOD 9 and 10AM

“Chelsea”

OTMx30

5 Pullups

10 Pushups

15 Air Squats

Meathead Monday!

5RM Bench Press

rest as needed, then:

5 rounds
10 Front Raise
10 Lateral Raise
10 DB Shoulder Press
10 Weighted Situps

Barbell 9am
Open Gym 10am-12pm

Good luck to all our athletes competing in Partner Palooza!

Endurance Class – 8am
Wod – 9am and 10am

Partner WOD
For Time:
50 Deadlifts (315#/225#)
100 Wall Balls (20#/14#)
1 Mile Run
50 Burpees Over Bar

Strength:
EMOM10:
Odd Minutes – 5 Strict HSPU
Even – :30 Max Double Unders

Metcon:
5 Rounds
10 KB Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Pushups
100m Run
-rest 1 minute between rounds

Strength:
3 rounds (not for time)
5-7 Strict Pullups
10 DB Push Press (70#/40#)

Metcon
For Time:
10 down to 1
C2B Pullups
Front Squats (185#/125#)

Gymnastics:

5 sets (not for time)
:20 Ring Support hold + max set of Dips
rest as needed

Metcon:

AMRAP12:
3 rounds
200m Run
10 Power Cleans (135#/95#) (CRX = 15 reps)
with remaining time:
Max Burpees

Strength:
1RM Snatch

Metcon:
For Time
30 Snatches (Full, at 80% of 1RM)

After Party:
Strict T2B 3×10