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EMOM 8 min
Deadlifts x2 @ 70%
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups
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EMOM 8 min
Deadlifts x2 @ 70% = 125#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (35#)
12 Ring Rows
Time: 11:06
Cashout 2 min plank (unbroken)
Thanks Maria!
Fast time Laura!
EMOM for 8 mins 2 DL @ 190#
WOD: Helen
3 rounds:
400m run
21 KBS (35#)
12 Pullups (Ring Rows)
13:04 – Did all run and KBS unbroken. Last time I finished in 13:50 but that was back when we used bands for pullups. Not really a fair comparison.
EMOM 8 min
Deadlifts x2 @ 185#
‘Helen’
9:28 Rx’d
All unbroken
Grip killer that for sure.
Killed it! Great work!
Frickin’ Fast dude!
1/2 WU got there a tiny bit late.
8 Min EMOM DL @ 275
WOD: Helen, Rx’d, 11 mins.
Thanks Maria!!
Nice work Cam! Nice to see you in the am 🙂
EMOM 8 – 2 DL @ 150#
Helen Rx
11:15 (:58 sec PR. All this hard work is starting to pay off 🙂 )
EMOM 8 min
Deadlifts x2 @ 285#
‘Helen’ as Rx’d
10:22 (PR 54 sec)
I find this workout to be a pretty good benchmark for me.
9/11/12 – 12:47
9/3/14 – 11:16
7/11/16 – 10:22
Pullups were broken into 2 sets, so if I can get those unbroken I can push for sub-10.
Fun to workout with my son on his birthday/1-year CFM anniversary!
Warm up & MOB x1 plus 15 KBS (#53)
EMOM 8 mins
Deadlifts (x2) #160
Helen
3 rounds
400m run
21 KBS (#53)
12 pull ups (ring rows)
Time 14:14
Great work this morning everyone. Thanks Maria
Deadlifts – x2 EMOTM for 8min
@ 165
WOD
13:06 RX
Fun nooner!! 😀
Mob, WU, 15KBS (unbroken @ 50#)
Group mob
Deadlift WU 155, 190
EMOM 8 min
2 deadlift @ 220#
Helen
3 rounds:
400m run
21 KBS 35#
12 ring rows
Time – 11:58 (PR 2:30)
Cashout accum 2 mins plank (sets of 30s)
EMOM 8 min
Deadlifts x2 @ 70%, 115lb
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings 35lb
12 Jumping Pullups
14:25
Accumulate 2 mins in a plank
Mob
WU x1
15 KBS
Group Mob
EMOTM 8 mins
WU x5 @125# &150#
Deadlifts x2 @170#
HELEN 18 min cap
3 Rounds
400m run
21 KBS(35#)
12 RingRows
Time: 14.21
*PR I think….last time 16.02 and used #30 KBS & blue/red bands for pullups
WU + MOB x 1 + 15 KBS
DL WU 85(5), 105(5)
EMOTM for 8 min DL @ 70% = 125#
WOD “Helen”
3R
400 m run
21 KBS @ 35# (unbroken)
12 ring rows
14:03
2min plank unbroken
Whew! Hot one. Nice work 4 pm class and thanks Blake!
Nice work this morning Jackie
Deadlifts EMOTM 8 min
@ 145#
WOD Rx’d
Time = 10:21
No PR but Super fun woding with the pm crew! Thanks Chantal!
Dead Lifts – EMOTM for 8 min
2 @ 145#
Helen
3 rounds
400 m run
21 KBS @ 35#
12 pull up
Time = 15:34…..compare to the last time I did this RX in 2013 and I was 50 seconds faster then 🙁
Thanks for the push on my final set of pull ups Blake.
Mobility
WU x1 + 15 KBS
Group Mobility
EMOTM 8 mins
Deadlifts x2 @165#
HELEN 18 min cap
3 Rounds
400m run
21 KBS(35#)
12 pull ups
Time: 13:50 Rx
Dead lifts
95(5)- 115(5)
Emotm x 8
135(2)
Wod Helen
3 rondes
400m course
21 kbs (35#)
12 pull ups (3 sets x4 reps)
11:59
In 9/2012 did it in 12:48 but was alternating 30 sec run with 30 sec walk as i was just getting back to running after achille injury)
Planche 2 minutes
Great job! You were flying!
wux1 + 15 KBS
group mob
EMOM 8 min
Deadlifts x2 @ 70% = 295#
‘Helen’ Rx
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 pullups
Time: 12:50
No PR. did 12:08 last time.
Cashout 2 min plank completed in 3 mins
Deadlifts @ 275# (these felt really good tonight)
WOD Rx’d
8:08 (8 sec PR!)
Runs were quick.
KBS – unbroken
Pullups
R1 – unbroken butterfly
R2 – unbroken for 8 butterfly and 4 kipping
R3 – 7 butterfly, dropped, then 5 kipping
VERY happy with tonight. If I can manage to get all butterfly pull-ups unbroken, sub-8 is possible.
Wow that’s a crazy fast time!
That was crazy. Good job!! Plus all the extra runs after!
EMOM 8 min
Deadlifts x2 @ 185#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (35#)
12 Pullups
13:21
EMOM 8 min
Deadlifts x2 @ 70%ish = 205#
‘Helen’ Rx
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 pullups
Time: Had 6 pullups left at the timecap.
Dead Lifts – EMOTM for 8 min
2 @ 145#
Helen
3 rounds
400 m run – first round 200m run 250m row
Second round 200m run 200m row
Third round 500m row
21 KBS @ 25#
12 ring rows
Time = 16:29
Had to take a work call in the second day round, took about 1:30
Happy to see your achilles/plantar fasciitis is getting better and that you can slowly start running!
EMOM 8 min
Deadlifts x2 @ 70%
145#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings 30#
12 Ring rows
13:08
Nice to see you coaching this afternoon Blake!
wux1 + 15 KBS (30#)
group mob
EMOM 8 min
Deadlifts x2 @ 70% = 125#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (30#)
12 pullups (ring rows)
Time: 14:34 (PR!)
Last time was 15:02 using 25# kbs
Cashout 2 min plank completed in 4:30ish
Deadlifts @ 195#
WOD Rx:
11:10
Last time was 13:17 & banded pullups aka bouncing, so I’ll take that as a PR!
So happy to be back after 12 days away but man on man that’s the worst I’ve felt during/after a WOD in a very, very long time! All that bread and beer on vacation was bad….
Fun time with the 7pm class and nice to have Kevin in for an evening WOD!
EMOM 8 min
Deadlifts x2 @ 70% at 85#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (25#)
12 Ring Rows
Time: 13:48
Thanks Chantal, tough one.
Emom deadlift at 280#
Helen
400 m run
21 KBS at 53#
12 pull ups
16:00.
All pull ups no matter how ugly and broken they are
EMOM 8 min
Deadlifts x2 @ 95#
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (20#)
12 Pullups
13:08
EMOM 8 min
Deadlifts x2 @ 70%
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 Pullups strict
Score: 10:36
EMOM 8 min
Deadlifts x2 @ 70%
185/ 225wu
275 x 2 Emom
‘Helen’
3 rounds
400m Run
21 Kettlebell Swings (53#)
12 Pullups strict
12:06 as Rx’d
Not a PR had 11:29 July 12, 2013
2 min plank