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Helen 3 RFT 400m Run 21 Kb Swings 53/35 12 pull-ups 14 Min Time cap WOD Guidance: Classic CrossFit benchmark to test your fitness. This WOD should take no more than 14 Minutes. If your 400m run is over 2:30 I would recommend running a shorter distance. The KB swing weight should not feel heavy...Read More

Strength/Technique: 6 Min EMOM of 4 Hang Power Cleans 21-15-9 Row for cals Hang Power Clean 115/85 6 Min Time cap WOD Guidance: My Grip! My Grip! This sprint should be done at max effort. Your grip from pulling during the row and gripping the bar during the hang is going to burn. Choose hang...Read More

With a 30 Min Running Clock Perform 1 strict press every 2 min 1-1-1-1-1 Perform 1 Push press every 2 min 1-1-1-1-1 Perform 1 Jerk every 2 min 1-1-1-1-1 Finisher: Max Handstand hold WOD Guidance: Warm up to heavy strict press before coach starts the clock. This is a good test to show you the...Read More

20 Min AMRAP 5 HSPU 10 Ring Dips 25 Unbroken Double Unders WOD Guidance: What!!! Back to Back 20 min AMRAPS!!!!! Another long workout to find that steady pace. If you cannot do HSPU use a scale or do hand release push-ups instead. If you trip up on double unders you must start over at...Read More

CFG Open 16.1 20 Min AMRAP 25 ft OH walking lunge 95/65 8 Burpees 25 ft OH walking lunge 8 C2B Pull-ups WOD Guidance: This open WOD is about pacing since 20 minutes is a long time. Have a plan to tackle this with a nice steady pace. Floor will be marked in 5 foot...Read More