3 rounds for time of:
400m Run
21 KBS
12 Pullups

Mel working on her goal. Have you been working on yours?

51 thoughts on ““Helen””

  1. Kevin,

    Please free up my spot. I can’t make it to the gym on time since my gear is in Riverview and I am not.

    My apologies,

  2. WU

    Strength 1RM cleans




    Run 400m
    21 KBS at 53
    12 butterfly pullups


    Nice race pat! Props!

  3. Push Jerks 3 reps

    Run 400m
    21 KBS at 53lbs
    12 pullups

    10:00 (PR by 2:56)

    forearms are ouchy

  4. WU x 2

    Strength: Back Squat x 3

    WOD: Helen
    3 rounds:

    Run 400 m
    21 kbs (35#)
    12 pull ups (no band)

    Time: 13:54

    This WOD was pretty big deal for me!!!! I completed this work out with out the bands!! 3 rounds of 12 pull ups with out bands!!! Now mind you, my pull ups took me a while to complete and I was the second last person to finish, but I am very very proud of myself.

  5. CFWU x 2

    Strength – Front Squat x 5

    WOD – “Helen”
    400m Run
    21 KBS 53#
    12 Pullups

    Time: 13:37

    First time doing Helen, my pullups suck!

  6. WU x 2

    Shoulder Press – 35×10, 35×5, 40×5, 45×5, 50×5, 55×5, 55×7(amrap)

    3 rounds of:
    400 m Run
    21 KBS (35#)
    12 Pull Ups

    13:25 😀

  7. Deadlift – 5RM
    135-185-225-255-285 (PR for reps by 10#) 🙂

    3 rounds
    400m run
    21 KBS (53#)
    12 Pullups

    Time = 12:22 (PR by 58 seconds)

    Breathing was tough and it hurt for a little while after. First round was unbroken and then the cardio and endurance quickly faded. Good WOD!

    Also, the last time I did this in Oct 2009 I used a green band and 35# KBS.

  8. WU x 2

    back squats 5’s: 190-210-225-260-295 (told by coach my knees were almost touching! Will have to lower weight and focus on form)

    WOD: ”Helen”
    3 rounds
    400m run
    21 Kettlebell swings (53 lbs.)
    12 pull ups

    Time: 7:52* (kb swings not going back enough overhead, practiced same after WOD)

  9. WUX2
    Strength: Front Squat
    (5’s)…75-80-85-90..PR!!! 🙂 (previous 1 rep max was 85)

    WOD: “HELEN” – 3 rounds
    ~ 400 M Run
    ~ 21 KBS (30#)
    ~ 12 Pull-ups (red band)
    Time –> 16:03
    Was tough, but glad I got through it. Recovery time was definitely longer than usual.

  10. WUx2
    Back Squats x 1: 45-65-85-95-105(PR)-115(F)-115(PR)

    3 rounds:
    400m run
    21 KBS (30#)
    12 pullups

    Time: 14:53

    Did the first 2 rounds of KBS unbroken, really happy with that.
    Good job 5:30 crew, and thanks for the push, it really helped! 😀

  11. CFWU x 2
    Helen as Rx’d 8:55
    Worked on DU’s 22-18-20
    L-sit – 37sec PR by 17 seconds from Wednesday

  12. Pressx5

    Not a pr, but happy with my time.

    L-sits – 23sec and 27 sec (tied PR)

    Impressed with all the ‘firsts’ today! Corinna and Gabrielle with their pullups in the workouts, and Mel with her ring dip. Strong ladies! Also, welcome to Nathalie. It was a tough first workout!

  13. CFWUx2

    Deadlift x3

    WOD: “Helen”
    – Run 400m
    – 21 KBS, 50#
    – 12 Pull-ups, Yellow Band
    Time: 15m25s

    KBS definitely werent as excruciating as last time. Happy about that.

    Good job all !!

  14. WUx2

    Strenght – Back Squatx5
    135-155-165-175-185(PR for reps)

    WOD: Helen
    Run 400m
    21 KBS 35#
    12 Pullups (green band)


    Great job 6:30 crew!
    All have a great weekend!

  15. WU X 2
    Strength Overhead Squat
    Time 15:36
    Congrats Gabrielle on those pullups.

    1. Thanks Heather! I just hope I can be like you when I’m at your age – you never cease to impress 🙂

  16. WUx2
    Cleans x3 45-65-75-85(PR)-90(PR for reps)

    WOD: 10:21 rx’ed

    was hoping for sub 10 (started last pull ups at 9:21, thought i could make it), but really happy considering i’ve been sick all week. great to have tanya there to give me that extra push.

    congrats to tanya, gabrielle and corinna for their first ‘no band’ workouts! and mel for her first ring dip! that little squeaker is a power house.

    welcome nathalie! you did great!

  17. Front Squat x1



    Did everything unbroken but was still fairly slow. Need to push harder next time.

  18. Warm up times 2

    Strength shoulder press 5s


    WOD Helen

    3 rounds of
    400m run
    21 KBS (35#)
    12 pullups (kipping unassisted)

    Time 17:22 and I’m proud to say it was my first workout doing unassisted pullups 🙂 it was slow but I did it – woot woot!

    Great to meet Natacha, Alex and Natalie 🙂 impressed with your performances!

    Many PRs today!! So awesome to see people progressing 🙂

  19. Mel, I’m super proud of you for getting your first unassisted ring dip tonight 😀 You work really hard and it definitely shows in your progress – congrats!!

  20. Strength – Back squat
    WU with 95 and 115
    5×135, 3×155, amrap 170 got 6 reps

    400m run
    21 KBS (35lb)
    12 pullups

    time 9:21…. awesome race til the end Darryl!!! PR by over 2 min (about 1yr ago) and first time doing pullups in a wod in over a month! Felt good 🙂

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