Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Helen
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-upsMen: 1.5-pood kettlebell
Women: 1-pood kettlebellScroll for scaling options.
Post time to comments.Compare 170108.
Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Double Helen
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180301 Tips With Rory McKernan
• The Kettlebell Swing
Eva
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
Scroll for scaling options.
Post time to comments.
Compare to 150219.
Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up
Monday 230918
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb
OR
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.
Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.
Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.
Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell
Scroll for scaling options.
Post rounds completed to comments.
Compare to 121220.
Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball