3 Rounds for time of:
Run 400m
21 KB Swings
12 Pull Ups
Post time and Rx to comments.
Compare to 11.14.10
Noor A. Chips away during Murph
Be Scurred!
Scary Movie Night is next Saturday, June 11th. We'll be showing tow great fright flicks "The Descent" at 8pm and "Ils" aka "Them" 10pm.
Feel free to bring your favorite movie snacks and drinks (Paleo or otherwise). This event is the brainchild of Maggie G. who is bringing in her projector for night. Come down to the gym and scream like a school girl.
RSVP to Maggie.Giorgio(AT)gmail.com
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What's your favorite benchmark/hero WOD and why?
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Your Gym Crossfit One World
Stella says
Boy, is it tempting to come in and do Helen today instead of the long run I’m supposed to do…
marc mess says
10.30 PR’d by 1 full minute. I’ll take it. Did it at globo hell. Can’t wait to be back at sbk tomorrow. I think I actually over heard some dudes talking about adding wheat gluten to their post workout shakes here today. Needless to say these guys were quarter squating 4 plates on the smith machine. I was tempted to say “no rep” as I passed by. Lol
Rahsaan says
12:24. Thanks, Margie! I had a great amount of fun today. You’re always fun though! And I think I may’ve achieved some kips today. I really need to get those down as the strict pull-ups aren’t always the appropriate move to do.
Thanks goodness the ball was only dropped once. Any more than five burpess would’ve made today’s Helen that much more challenging.
Shawns says
1041 rx pr.
Wouldve liked to break 10 but that won’t happen until my running form get better. The 1st run was ie but when I’m tired round 2 and 3 is really inefficient foot pounding pavement that wears me down.
I Hurt myself by swinging a lot of kb swings with arms instead if hips. I hit lazy and didn’t really snap my hips and that eventually led to a breakdown in pullups due to forearm fatigue.
All swings were unbroken
Pullups rd 1 unbrokenRd 2 8/4Rd 3 6/3/3
In the past pullups were a limiting factor but they felt good today
.DMG says
9am with coach margie
WUmedicine ball fundromshelen prep
HELEN 12:59subbed 500m row for run. bad idea.kb swings unbrokenstrict pull ups x8 instead of x12
Sameer Parekh says
1pd 12:09
tried to do it all unbroken but grip gave way for the last set of pullups, 6/4/2
nice work shawn.
Billy K says
Guys, bikes are awesome. Special thanks to Crossfit SBK for getting me fit enough to ride one again. I did like 400 cool things today and it’s not even dark out yet.
Billy K says
Oh and 11:50something. 1 pood. Rowing. Ring rows. Some shoulder work, Arnold presses, isometric holds, ytwis.
Peter says
12:29 Blue Band. Knocked 1:05 of the last Helen.
Josh M says
Warm up:Med ball group run (Drop the ball 3 time o_O) 15 burpee penalty2rounds ofShoulder prep w/Laxball10rep Pushup complex10 mountain climbers
WOD”Helen”400m run21 KBswings12 PullupsTime: 8:36 PR
Note:-Everything unbroken-Only way to go faster now is to run faster
DajM says
10:43. 55# dumbbell. I ran like an 80 yr old woman. My little brother kicked my ass, today.
Josh M says
oops.. forgot to put
^3 Rounds for time of:with 1.5pood KB
marc mess says
@Dajm I don’t know if 13 sec is kicking ass but I’ll take it. 32 years of coming in second lol. I RSVP to your wedding btw.
Jenna J says
i wish there was a like button for Billy’s comment.
michele says
i had the EXACT same reaction as jenna.
Nick A says
fun morning workout at 9am with margie… i think my time was 13:16 with green band assisted pullups and 1pd russian swings. this was my first helen and i thought i got the right metabolic intention of it down.
i haven’t done too many benchmarks yet, but i really loved the annie ladder we did last month. i like that i didn’t have to scale because you start at the bottom with 10 reps, and i can actually do double unders and situps!