This Saturday, open gym will be offered from 10:00 to 11:00am.
“HELEN”
3 RFT:
400m Run
21 KBS 55/35# RX+ 70/55# MRX 45/25#
12 Pull-Ups RX+ C2B MRX Ring Rows
Rest 4min
“Finisher”
For Time:
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
Compare to October 25, 2023.
RX 8:51
Walked 35
Wod rx+
10:42
All UB
Finisher with 55# KB
No penalties: 4:17
Previous were all rx
PR is 7:59
Helen
11:31
35lb kb
Ring rows
Helen Rx
8:59
Finisher:
Walked with 35# plate, no penalties- 3:16
Helen history:
2023: 9:13
2022- 8:55 (PR)
2021- 10:09
2020- 10:19
Helen modified
1k bike, 25# kbs, 6 plu, 6 ring rows
11:29
Finisher
4:00
HELEN
11:26
Total w/ finisher: 19:33 53#KB
Helen: As RX’d
12:04 (PR)
Finisher 53# KB:
4:00
Helen History:
2023: 12:29
2022: 12:24
Nice PR brother
Helen w/25# KB 12:03
Finisher w/ 53# KB 1 penalty
Activator:
Completed
WOD
“Helen”
As Rx’d
Time: 8:09
2020: 9:12
2021: 8:34
2022: 7:54(pr)
2023: 8:28
Finisher: 400m farmer carry
with 53# KB
Time: 2:53
*no penalties
Helen
8:01
Emerald Coast CrossFit
Strength
Bent over rows
5 Sets of 5@95#
WOD
5 Rounds of:
Every 4 minutes for time:
14 Box step ups with 50#DB
12 Burpees to 25# plate
50 Double unders
1: 2:43
2: 2:44
3: 2:46
4: 2:44
5: 2:55
WOD
“Helen”
As Rx’d
Time: 12:22
Finisher: 400m farmer carry
with 53# KB
Some time after the 20:00 clock stopped
*no penalties
WOD Rx’d
10:05 (movements UB, runs slow AF)
Finisher w/ 53# KB
14:05 – 17:35 (3:30)
Helen Rx:
10:27
Finisher w/ 53#KB- no breaks
*agree w/ Daniel. Runs feel a little slow this week. Blacktop is especially hot this week.
WOD Rx’d
11:22 – movements UB
Finisher w/ 53# KB
3:58
Did some activating. Missed the push press strength we’ve done previous years…..
Helen Rx
10:09 unbroken
2023-10:42
2021-9:17 (PR)
Abs
Finisher 2:59 w/35# KB a little shuffling and walking
2023- 2:30 w/35# KB
2121- 4:04 w/50# sandbag
WOD. Rxd.
10:00
–
400m plate pinch hold – 15#
2:55
(Hot AF!!)
Helen Rx’d
10:52
Total time: 19:06 53#KB
2023
WOD as Rx’d
11:21
2021
WOD RX’d
9:33
March 28, 2018
WOD Rx’d
8:36
Activator @53# 1:36,1:33,1:31
WOD RX- 10:50
Finisher RX – 3:24