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Helen for 4/20/2016

When CrossFit was first created, Greg Glassman created certain workouts to use as benchmarks to track progress.  CrossFit is constantly varied, functional fitness, performed at high intensity.  So, we are never supposed to repeat anything.  Unless, there is a purpose.  Benchmarks allow us to track our progress through different modalities.  Some benchmarks are all bodyweight (Cindy).  Some benchmarks are all weighted (Linda).  These are workouts that we repeat occasionally to make sure we are getting fitter, stronger, faster.  CrossFit named many of these workouts after some of the original women firebreathers of CrossFit.  Today, we will do Helen.

Helen is a combination of cardio, lifting, and gymnastics.  Without anything particularly heavy, this WOD becomes all cardio and will keep you out of breath.  A good Helen time is under 10 minutes.

CrossFit Alloy WOD for 4/20/2016:

Super Man Holds

3 Rounds for Time:
Run 400m
21 Kettlebell Swings (1.5/1)
12 Pullups

Post Time to Comments

7:30pm – Olympic Lifting is CANCELLED 

Join the discussion 2 Comments

  • Crimlaw says:


    Platinum: As written above.

    Platinum: As written above

    3 Rounds for Time:
    Run 400m
    21 KB Swings (1/0.75)
    12 Pullups

    3 Rounds for Time:
    Run 400m
    15 KB Swings (0.75/0.5)
    9 Pullups (maybe banded)

    3 Rounds for Time:
    Parking Lot Sprint
    15 KB Swings (0.5/0.25)
    9 Ring Rows

  • joed says:

    Platinum: 11:37 with strict pull-ups.

    Great job Jimmy C with going platinum!