NEWS

  • TUE WOD Recording
  • 2021 CrossFit Games Open: Detail HERE
  • SEMINAR:
    With the 2021 CrossFit Open just two weeks away, what better way to prepare then with a workout strategy seminar. For those of you wanting to maximize your performance during The Open workouts, this seminar is for you. You’ll learn how to play to your strengths, plan/time your reps, determine where/how to rest, and other mental tips and tricks to get the most out of your WOD.Sign-ups open TONIGHT 2/24 at 6pm. To get the most out of this session, do not workout earlier in the day, we will be working out during the seminar.

WOD

“Helen”

METCON

3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Weight: 53/35

MASTERS

3 Rounds
400 Meter Run
21 Kettlebell Swings
6 Pull Ups

Weight: 35/26

MOVE

3 Rounds
300 Meter Run
15 Kettlebell Swings
12 Ring Rows

Weight: 26/18

WOD GUIDANCE & GOALS
Benchmark workout!! “Helen” is a classic CrossFit workout that we will do 1-2 times per year as a fitness benchmark. This workout is all about managing your breathing but also your grip. Run the first two 400’s around your 1 mile PR pace (moderately fast). Kettlebell sets should be unbroken. Breath at the top of every rep. Chip away at the pull ups in smaller sets with fast breaks. Target 10 minutes.

Compare Scores HERE

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HOME WOD

3 Rounds
400 Meter Run
21 Lunges
12 Push Ups

ENDURANCE

3 x 1k, rest 3 min