Wednesday Workout: Helen

Today is a Free Day, so come by to try CrossFit, meet our athletes and see why we’re the fastest growing fitness program in Charlottesville!  We’ll scale it to a level that makes sense for you.

WOD “Helen”

3 Rounds of

  • 400 Meter Run
  • 21 Kettlebell Swings (54#)
  • 12 Pullups

happy bday gretch

23 thoughts on “Wednesday Workout: Helen

  1. I heard someone had a visit with pukie today… 🙂

  2. I still have a scabby spot on my hand from the last time we did pullups. Should I tape it, or is there a substitution I can do?

  3. 9:45 @ 45# KB

    I’m really enjoying the vibe in the afternoon class with Jeff, Peter, and Neal. Those guys are killin’ it every time I see them!

  4. 8:17 45#

    1. Chris,
      You asked what my previous PR was…. 11:19 on a treadmill. That was 6 months ago.

  5. modified helen for the non-runner in my spine:

    3 rounds
    100 double unders
    21 kb swing 50# with dumbbell
    12 pullups

    12:16

  6. 11:22, 25#, jpu

  7. 9:06, 53#, russian swings

  8. Burpees before the WOD? Seriously?!
    12:04, 25#, jpu
    Ben, thanks for your help on the rower. I’ve become slightly obsessed with trying to get it right.

  9. 10:56 35# / strict pullups

  10. 9:45 45#/mixed PU’s

  11. 9:41 25# kb, jumping pullups from the box

  12. 9:43 35#, 1st round kipping, the rest jumping.

  13. Gretchen Kittelberger October 14, 2009 — 9:30 pm

    10:12 35#

  14. 9:04 25#, Jumping pull ups

  15. 10:20 (35#, JPU)

    Caity had a great time and was adequately sore this morning, thanks guys!

    1. Saa…weeeeet

  16. Pushups sub 4 pullups
    Row sub 4 running
    11:17

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