CrossFit WOD: Helen

8/24/2017

Warmup5min AMRAC
16 Spider Lunges
8 Ring Rows

Helen
3 Rounds
Run 400M
21 Kettlebell Swing 55 / 45
12 Pullups

Recovery
Row 500 Meters
25 Box Steps
Row 500 Meters
3x 1:00 Plank Hold

2 Comments

Hart

8/24/2017 05:18:09 pm

Dallas 5
288m rx

Tuesday
9+8w rx

Max bs
150w pr

Hart

8/24/2017 05:27:09 pm

15:00w 25,blue
15:07w blue
15:53m rx
14:41w 25, green
14:07m rx
17:30w rx
11:31m rx
16:19w 15# rr 1 hand
13:06m rx
13;50m bike
11:35m rx
16:18m 35
12:39m rx
17:12w 25, green
17:45m rx
19:45m 1 round blue, 45, row
10:08w 2 rounds,30
15:13w row,30,blue
15:16m rr
15:05w rx rom
10:02m rx
11:21m orx 70
16:24m 25,rr
9:51m rx
16:20m 45,green
17:41m 40, purple/blue

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

CrossFit WOD: Helen

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