Mobility WOD
Gymnastics WOD


Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups

Compare to March 11, 2011. Post time to comments.

“HELEN” is a classic CrossFit benchmark WOD. If you have not started logging your WODs, times and weights, this will be one you will want to record the time/weight on (either here on the blog or in a journal at home). You will see this WOD again, and if you write down what you did, next time it comes up, you will see improvements in time, weight, not using a band, etc. WRITE IT DOWN!!!


CrossFit Portraits by Andrea!

Friday WOD, April 29, 2011

5 thoughts on “Friday WOD, April 29, 2011

  • April 29, 2011 at 7:19 am

    Some of you asked about Karli’s missing the Saterday festivities to attend underwater knife fighting school.

    I’m not supposed to talk about this but…..

    She’s been cast in Sean Connery’s last Bond film which starts shooting in Spain this summer.

    ** Spoiler alert **

    She play’s Bond’s daughter who he ensconced at Le Rosey in Switzerland (a some what fancier school then Paukune or I attended), hidden from his nemesis Specter. You can guess how that goes.

    In any event, unable to repress her basic nature she slaughters Specter, saves the world and transforms the meaning of “Bond Girl”

    “Bond, Karli Bond – double oh eight.”

    Karli tells me that initially Mr. Connery, who wont play golf on a course which allows women, had some heat burn about having his character replaced by a women. But Karli charmed him, then submitted his stunt double with a flying arm bar.

  • April 29, 2011 at 1:53 pm

    10:31 vast improvement over my previous helen

  • April 29, 2011 at 7:35 pm

    8:15 RX

    March 8:40

    What ever happen to DOC Nick? Did he finally have that sex change operation in order to get a competative edge on the game?

  • April 30, 2011 at 7:02 pm

    Games WOD. 69

    Glad this nonsense is over.

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