“TRI-HELEN” by DB
3 RFT:
-400m Run (1rd) -400m Row (1rd) -100 Doubles / 1km A-Bike (1rd)
*Athletes Choice on which rd*
-21 KBS 55/35# RX+ 70/55# MRX45/25#
-12 Pull-Ups RX+ C2B
Rest 3min
“Finisher”
For Time: (8min cap)
-400m Single KB/DB or Sandbag or Slamball or Plate Carry 53/35 RX+ 70/53lbs
**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry**
Penalty for setting weight down = 10 push- ups or 5 burpees
Looking good, Jamers!!
SHES GOT THOSE CRAZY CROSSFIT EYES!! Any time I see these I know shes about to wipe the floor with the noon class!
Thanks Nikki!
Max, I was ready today, where were you?
Yeah she was! She kicked my ass! Ha
Rowling warm-up game: scored 7. Went to 12th round.
*
WOD: subbed (run or DUs) to 400 m ski erg. Ow, as written. Dud ski erg; bike, row
10:10
*
“Finisher” w/ 55# KB: 4:24
Rowling: 18
Wod
Row-ski erg- bike – rx’d
9:15
Finisher
Farmers carry with two 35-# kB
40 penalty pushups
6:07
Rowling – 26
WOD MRx bike, row, run
13:53 (21sec behind Helen PR of 2010)
400m sandbag carry 35# no penalty
5:18
Rowling-13
WOD RX’d=9:03 (Run, Row, Bike)
400m 55# Sandbag Carry=5:59 no penalties but slow. . .
Rowling – 23
Bike/row/ski
35# kB
12:50
Kb carry – no penalties
4:20
WOD: RX+
15:35
Finisher: 400m carry w/ 55lb sandbag
6:45
*2 drops for 20 push ups
(Run, Row, Bike)
WOD
As Rx’d (Run, Row, Bike)
Time: 8:59
“Fininsher”
55# KB with no penalty
Time: 3:52
Total time with rest included=15:51
Rowling
Score=2, 2, 3, 1, 1, 2, 2, 1, 1, 0, =15
Tri Helen Rx=10:43
Finisher with 55lb KB=4:35 unbroken
WOD rx’d (DUs,run,row)
8:51
Finisher w/35#KB
4:12
Total time=16:03-3:00rest=13:03
Rowling
Score=18
Tri Helen Rx=13:30
Finisher with 55lb KB=5:00 unbroken
Rowling 17
WOD with 45#
Ron/row/bike
12:30
Completed KB carry. Didn’t look at time.
Wod Rx
Run/Row/DU’s
9:42 – So slow on Pull Ups
55# KB 400m Carry. Not sure on time.
WOD As RX’d
11:29 (row, run, bike)
Finisher w/ 35lb KB & Harper Berry 🙂
Rowling – 18
Wod rxd run-row-dubs
9:11
Finisher w/ 35# KB
15:40 -3:00
12:40 no penalties
WOD rx—DU, run, row
9:12 + 3 min rest
15:52 finished – 3 min rest = 12:52 total
Fun one
Whole WOD unbroken
Rx+
WOD 15:58
Finisher w/70#kb
9:00 w/30 pushups
WOD
As Rx’d (DU, Run, Row)
Time: 9:41
“Fininsher”
55# KB with no penalty
Time: 2:57
Total time with rest included=15:38
HOT HOT HOT!! Great job Kevin, couldnt suck it up and run the last 200 in on the KB
Wod RX (row, bike, run)
8:40
Finisher
2:42
Total: 14:22
WOD RX: (row, doubles, ski)
9:23
Finisher: 12:23-16:32
Wod W/96lb KB and C2B
13:50
3min rest
@ 16:50
Finisher 400m 100lb D-Ball carry
Broke 3 times 15 burpees penalty
8 mins even
Total time 24:50
Fun one today
Run, Row , And Bike
WOD RX’d (run,row,bike)
8:36 unbroken
Rest 3 minutes
200 meter run 100lb D-bal
6:07
WOD
As Rx’d (Row, DU, Run)
First Two sets of PU’s Strict.
Time: 9:19
“Fininsher”
55# KB with no penalty
Time: 3:11
Total time with rest included=15:30
Great Race Max!
Row,bike,run
55lb kB
16:49
KB walk unbroken 5:03
Rx+ weight with pull ups. (DU, run, row)
11:01
70# kettlebell shuffle broke 3 times, 15 burpees
Total 20:23 with rest
DU, run, row
16:32
Finisher
10 pushups
(row, skiErg, dubs)
12:34 Rx’d+
3 minute rest
400m walk w/ 70# kb (4:50)
20:24 (total)
WOD Rx (skierg, bike and row)
Tri-Helen: 11:04
Finisher: 3:32 w/35# KB (no penalty)
17:36-3 rest= 14:36
Tabata abs