Helena

Thu, 22 Dec 2011

This is a variation on the CrossFit benchmark WOD, “Helen”.

Five rounds:

  • Run, half gasser (2x50m shuttle)
  • KB swings, 32kg/24kg, 10
  • L-sit pull-ups, 5

Rest 45 seconds between rounds.
Record times for each round.

Meat socks

Still the best socks we've seen in the gym.

By Adam · In WODs

3 Responses to “Helena”

  1. Jason says:
    December 22, 2011 at 9:29 am

    6am Class

    Name: Rounds 1 / 2 / 3 / 4 / 5 (scaling)
    Lou B: 1:17 / 1:19 / 1:18 / 1:19 / 1:18 (16kg,red)
    Miriam: 1:24 / 1:22 / 1:30 / 1:22 / 1:28 (16kg,blue)
    Katrine: 1:20 / 1:28 / 1:35 / 1:20 / 1:31 (20kg,orange)
    Kate: 1:16 / 1:03 / 2:40 / 1:34 / 1:43 (20kg,orange/blue)
    Bridget: 1:20 / 1:31 / 1:25 / 1:27 / 1:24 (20kg,orange)
    Sarah: 1:18 / 1:15 / 1:17 / 1:22 / 1:14 (red)
    Stu: 1:15 / 1:11 / 1:08 / 1:10 / 1:10 (24kg,red)
    Maurie: 1:21 / 1:30 / 1:39 / 2:14 / 2:18 (24kg,red)
    Will R: 1:17 / 1:24 / 1:21 / 1:34 / 1:36 (24,yellow)
    Ben R: 1:08 / 1:15 / 1:21 / 1:35 / 1:31 (24,yellow)
    Christian P: 1:00 / 1:02 / 1:07 / 1:00 / 1:04 (knee tuck p/u)
    Bryce H: 0:50 / 0:53 / 0:54 / 0:53 / 0:53 (24kg)
    Matt T: 1:00 / 1:08 / 1:20 / 1:27 / 1:30 (russian,knee tuck)
    George: 0:59 / 1:09 / 1:20 / 1:26 / 1:26 (knee tuck)
    Matt R: 1:11 / 1:15 / 1:19 / 1:30 / 1:38 (strict p/u)
    Tim F: 1:05 / 1:28 / 1:55 / 1:56 / 2:26 (strict p/u)
    Arwen: 1:21 / 1:20 / 1:39 / 1:52 / 2:04 (16kg,orange)
    Nat: 1:45 / 1:21 / 1:26 / 1:40 / 1:11 (16kg,ring row)
    Yen: 1:54 / 1:26 / 1:26 / 2:19 / 2:23 (16kg,purple)
    John K: 0:54 / 0:54 / 0:56 / 0:59 / 1:01 Rx
    Gav: 0:57 / 0:57 / 0:59 / 0:56 / 0:58 (Row,24kg,kip)
    Christian K: 1:01 / 1:01 / 1:01 / 1:10 / 1:22 (knee tuck)

    Great class this morning!

    Thanks everyone for a fantastic year of training, it has been a real privilege to help each and everyone of you get fitter :-) Can not wait for 2012!

    Merry Xmas and Happy New Year to all of the Firebrand Fitness community

    Reply
  2. George says:
    December 22, 2011 at 3:32 pm

    1230

    Name: Rounds 1 / 2 / 3 / 4 / 5 (scaling)

    Andy W: 1:39/1:35/1:39/1:57/1:50 (32kg russian, yellow band strict)
    Nico: 1:30/1:15/1:40/2:05/1:53 (20kg/knee tuck)
    Anthony: 0:59/1:01/1:14/1:10/1:11 (24 russian, knee tuck)
    Ash J: 0:56/1:07/1:06/1:10/1:20 Rx
    Richy W: 1:13/1:19/1:40/1:45/1:48 (32 russian, yellow strict)
    Kerry: 1:12/1:15/1:18/1:18/1:20 (16kg, orange)
    Ash S: 1:09/1:40/1:52/1:50/1:54 (100m row, 20kg, strict pullup)
    Leigh B: 1:20/2:10/3:00/3:10/3:20 (24kg, knees)
    Kyle: 1:13/1:20/1:45/2:00/2:19 (24kg, orange)

    Great job everyone in the midday heat! Also great to see awesome intensity, regardless of how people scaled. Well done.

    Reply
  3. Brodyn says:
    December 23, 2011 at 6:20 pm

    1730

    DanT – 1:09, 1:34, 1:54, 1:50, 1:40
    C. LIll – 0:58, 1:05, 1:12, 1:18, 1:12
    ScottP – 1:05, 1:10, 1:25, 1:50, 2:55
    Rory – 0:59, 1:07, 1:13, 1:18, 1:14
    MasonD – 1:20, 1:30, 2:00, 2:00, 2:00
    LucyH – 1:14, 1:35, 1:30, 1:59, 1:29
    Clare – 1:23, 1:32, 1:29, 1:31, 1:46
    Lou – 1:02, 1:10, 1:20, 1:35, 1:40

    1830

    Lindsay – 1:09, 1:12, 1:19, 1:25, 1:30
    Brodyn – 1:12, 1:24, 1:32, 1:30, 1:26

    Awesome work tonight, You all can take a well earned break now and know that you put everything in!! I hope you all have a great Chrissy and new years and I will see y’all in thy GYM!

    Reply

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