Friday the 16th of October, 2009

"Helen"
Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell, 21 swings
12 Pull-ups

Post time to comments.

Notes, tools, articles and ephemera:

• Helen: Sub-7:00 (OPT)...[wmv] (CrossFit main site)

Wednesday the 8th of July, 2009

K1 going to full extension on the KB swing
Dibo kipping on the Muscle up

Bench Mark Wednesdays
Starting with last Wednesdays Fran, we will be doing a benchmark WOD every Wednesday.

What is your favorite benchmark WOD and why? Post thoughts to comments.

"Helen"

Three rounds for time of:
Run 400 meters
1.5(m)/1(f) pood Kettlebell Swing, 21 reps
12 Pull Ups

Thursday the 16th of April, 2009

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Saturday the 7th of March, 2009

Today is our "Helen Challenge".
It is free and open to the public.
The workout is scalable for anyone of any ability.
We will be running waves every fifteen minutes starting at one o'clock.
We will also be BBQ'ing all day. Bring some stuff to toss on the grill or just come and compete.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Helen

Run 400 meters
55lb kettle bell swing x21
Pull up x12
Three rounds for time

Crappy pull up bar at Idol's Gym, slippery and too skinny.
Subbed 50lb kb, no 55 available.

Dan
9:13
Pete
10:32 (PR)

Tabata Tuesday

Mountain climbers
20/10 (Work/Rest)


"Helen"
1/4 mile
21 kb swings at 50lbs
12 pull ups
3 rounds for time

11:57 personal best

Peter K