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WrestlingThe Helm CrossfitWOD

WOD

5 ROUNDS

20 Single Arm KB Front Squat (53/35, switch arms every 5 reps)

160ft. Sandbag Carry (150/100)

10 Burpee Box Overs

ACCESSORY

Pick one assignment listed on the board

Oly/Gymnastics/Midline/Conditioning

Michael DeMarcoDecember 3, 2017Comment
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#tbt, Team Jersey Fresh @thewodapalooza 2018 @tim.carroll @douano20 @motives_miked @crossfit908 @crossfitbison ⬆️ #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness #crossfit908 #crossfitbison #wzamiami Do the twist 🌪 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness The hardest part is getting back up ⬆️ #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness Lift off 🚀 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness 9am crew, whenever @binno_centi is visiting us on vacation 🤣 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness Who’s happy the Open is over 😈 #fitness #crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness Going up on a Wednesday ⬆️ #fitness #crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness Fitness friends 👯‍♀️👯‍♀️ #fitness #crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness #Repost @nicole.carroll with @get_repost ・・・ 18.5 = 12.5/ 11.6 or ‘The longest 7 minutes of your life!’😳 ... OVERALL: The goal is to stave off pull-up failure & resist metabolic implosion for as long as possible #yougotthis . ✅Dig into your old Open score & set a goal. If you’ve been training consistently since 2012, aim to crush your old score! . ✅Don’t go too fast out of the gate. Steady from the start because just like Fran, if you go too fast too soon, you’ll dig yourself into a deficit that you can’t get out of ☠️ . ✅Breath, even before you think you need to! Do this during breaks & while moving; the top of the thruster or big chest opening of the pull-up are perfect for this. . ✅Pacing: Your Fran time can help set realistic expectations: A sub 5min Fran should get you to the 15’s. The further below 5mins your Fran is, the deeper you will get into the 15’s & beyond. If Fran takes you 5+ mins, you might eek through the 15’s. . ✅Depending on recovery capacity & how your hands hold up, this could be a ‘one and done’. My recommendation is to go for it the first time #ballsout #butsmart ... THRUSTERS: ✅Try not to break these up too early. Move well & steady. For a quick rest, do it at the top of the movement vs. in the front rack. ... CHEST TO BAR: ✅The less sure you are of your CtB pull-up stamina, the smarter it is to break them up sooner vs. later. Breaking into small sets early or even doing them in singles can still get you far, especially if you are disciplined with cycle time. . ✅Set your pull-up bar up to support small sets – you do not want to take a superman jump every time you need to get back on the bar. Have clearance to kip without having to jump too high to the bar. ... MOST IMPORTANT: For the last workout of the 2018 Open season we will be confronted with the challenge of letting the clock run out vs. pushing through & doing another few reps. ✅Push. Make yourself proud of your effort. Leave no room to look back and wonder if you could have given more. Go get ‘em and good luck🍀 #xoxo ... Full Tips: link in bio ... 🎥: @dtcflo2 ... @crossfitgames @crossfit #intheopen #crossfit #crossfitopen2018 @crossfittraining #18point5 125lb. Clean for 15 year old @waverlichu02 during 18.2 #fitness #crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness Rest day 💤💤 #fitness crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness
Rich & Jill making time to perform @crossfitgames 18.3 on vacation 🙌🏽 @rlselect @jill.berlin @countrycrossfit #InTheOpen #Fitness #CrossFit #CrossFitOpen #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness
Spin Queen 👑 #Repost @jgoldinteriors with @get_repost ・・・ Crossfit Open 18.3 #IfNotSpinCrossfit #crossfitopen2018 #thehelmcrossfit #SpinInstructor Strike a pose 💃🏻 🤳🏻..@crossfitgames 18.3 #InTheOpen #Fitness #CrossFit #CrossFitOpen #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness
Hang on!! We’re about halfway through the @crossfitgames open...who’s excited for 18.3😍 #crossfitgames #crossfitopen2018 #crossfit #thehelmcrossfit #motiveslife #manalapan #millstone #monroe #jackson #freehold #fitness
@motiveslife
St. John Vianney LAX bro’s @mikedanzieri @andrewgentile 🤙🏽🤙🏽🤙🏽 #njlacrosse #lacrosse #sjv #motiveslife @seamus_duffy1 UFC 223 #ufc #motiveslife Our Youth Training program is the perfect combo of a fun competitive training environment that keeps our future champions engaged and coming back for more 💪🏽🥇 @tommy_mazz #manalapanfootball #allentown #freehold #njfootball #speedandagility #motiveslife Congratulations to Manalapan Wrestling Varsity Letter winners @dylanwaller16 @ryan_mccoy20 and “Rookie of the Year” @calvin._burke #njwrestling #usawrestling #motiveswrestling #motiveslife #thefuture The future pride of the Kelly/Filiano family..time for @_filiano to take a back seat #thefuture #dirtybird #motiveslife Our Middle School Speed & Agility sessions include development of proper positions required to run FASTER ⚡️ and jump HIGHER 💥 ••• Speed/Agility/Change of Direction training is now in full gear! 🇺🇸🇺🇸🇺🇸 Contact us for schedule and package information 🇺🇸🇺🇸🇺🇸 #manalapanfootball #allentown #freehold #njfootball #speedandagility #motiveslife Congratulations to @logan3034 and @dylanwaller16 on their first place finish at their Freestyle tournament today🏆 #njwrestling #usawrestling #motiveswrestling #motiveslife #thefuture @alexclaro4 moves weight 👊🏼🏈MANALAPAN FOOTBALL 19’ 🏈 #manalapanfootball #shoreconference #motiveslife #manalapan #freehold #njfootball #footballtraining Good luck to all of our wrestlers competing at the Youth State Tournament today 🥇 #njwrestling #usawrestling #motiveswrestling #motiveslife #njstates #thefuture
106lb. Region 6 Champion 🥇, @joey.lamparelli Best of luck to all the wrestlers competing in AC this weekend! #allentown #njwrestling #usawrestling #motiveswrestling #motiveslife #boardwalkhall #njstates Region 5, 3rd place 🥉@trevor.mastorio Knocked off the 3rd, 4th, 5th seeds and advances to the State Tournament this weekend. #sayerville #njwrestling #usawrestling #motiveswrestling #motiveslife #boardwalkhall #njstates
“He came home from school today, he said it’s because he’s a wrestler” 💥This is what it’s all about💥 #manalapan #njwrestling #usawrestling #motiveswrestling #motiveslife 113lbs. District 22, 3rd Place finisher Sammy Nini @sammy_force19 #allentown #njwrestling #usawrestling #motiveswrestling #motiveslife 106lb. District 22 Champion, @joey.lamparelli Allentown High School #allentown #njwrestling #usawrestling #motiveswrestling #motiveslife 106lb. District 21 Runner-up @logan3034, Colts Neck High School #coltsneck #njwrestling #usawrestling #motiveswrestling #motiveslife 145lbs, District 19 Champion @trevor.mastorio from Sayreville #sayerville #njwrestling #usawrestling #motiveswrestling #motiveslife Middle School Speed & Agility with Coach @paulcarrezola 💥Sunday’s 11AM #allentown #freehold #njfootball #speedandagility #motiveslife #soccertraining Intimidation face 🤼‍♂️ @j.stern #manalapanwrestling #manalapan #njwrestling #usawrestling #motiveswrestling #motiveslife
 
 
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