“Helen“

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Helen Demo

or

Snatch 1-1-1-1-1-1-1 reps

Face shots!!

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 rep

Thruster Demo Clip

Hang Power Clean Demo Clip

Sumo Deadlift Highpull Demo Clip

Drop!! Click photo to enlarge

“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Beware of this with your hands today!  Good times!!!

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Clean Demo

GHD Sit-up Demo

Kurt – Front Lever

Colchuck Lake – Alpine Lakes Wilderness,  September 2008

“Helen”

3  Rounds for time of:

Run 400 meters

21 Kettle Bell Swings

12 Pull Ups

Helen Workout Clip

Crossfit Games I Champ OPT Does Helen