warm up
100 double unders
200m sprint
200m backward run
50m walking lunges w/ object
(choose any size/weight and carry any which way)
fran w/ pvc
workout
3rnds for time of:
400m run
21 full kb swing @ 24kg
12 pull ups
100 double unders
200m sprint
200m backward run
50m walking lunges w/ object
(choose any size/weight and carry any which way)
fran w/ pvc
workout
3rnds for time of:
400m run
21 full kb swing @ 24kg
12 pull ups
be violent while the world sits still
reloading the butterfly
front sight focus
name . bodyweight . time
ReplyDeleteturbo j . 155 . rx . 6:58
kyle k . 175 . rx . 7:51
dr j . 180 . rx . 8:19
caleb . 160 . rx . 8:55
todd . 224 . rx . 10:02
guy . 180 . rx . 11:32
kyle r . 185 . rx . 11:35
harry e . 260 . 20#kb/jpu . 11:55
sherry . 114 . 16kg . 12:07
rey . 215 . rx . 12:46
one-2 . 170 . rx . 12:57
ryan . 200 . rx . 13:09
awesome job to everyone today...helen is a benchmark wod that makes you lose your breath and grip at the same time. way to fight through the pain and knock it out the park.
turbo j quite possibly broke a crossfit record. he beat OPT's time by a second (a video of OPT performing Helen is on the main site). quite an achievement for someone who has never done it before. another cfjax braggadocious testimonial. next?
Great job all! Just to update you, I'm doing great over in the land of sand...we've been doing your wods and I'm killing the new kids here who are learning the art of CF! we've done two 5k races which I hate, but hey, constantly varied right??
ReplyDeletekeep postin' the wods and we'll keep trackin!
The warm up and workout was Fantastic. Respect to all those fast times. By the end of round 2, I thought damn is that dude fast. turbo j, kyle, Dr. J, caleb. I hope all of you guys are going to the Games!
ReplyDeleteRob/210/ 10:55
Rolf/ 185 / 11:21
kristin - glad to hear you're doing well over there. if you ever need anything - just ask guy :)
ReplyDeleterob - as of now, only turbo and i will be competing. dial in your nutrition and resist the urge to rest longer than you do...your times will wither away.