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Components
Helen
Settings
Location
(All)
Albany CrossFit
Program
Albany CrossFit: WOD - (Be)tter
Date
WOD
Sunday 092318 - Albany CrossFit
Class
(All)
10:00 AM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
WOD
Sunday 092318
Skills Practice
Metcon (No Measure)
3 Sets of:
:20 Goblet Squat Hold
Rest :10
:20 Goblet Squats
Rest :10
:20 Hollow Rocks
Rest :10
:20 Superman Rocks
Rest :10
:20 Knees to Elbow
Rest :10
:20 Push-Ups
Rest :10
[Scaling]:
You choose the KB weight. Hollow Raises. Superman Raises. High Knee Tucks. Segmented Push-Ups.
Conditioning
15 Min. Time Cap.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scale 1]:
3 Rounds of:
400m Run
21 Kettlebell Swings (45/30)
* Pull Ups
Choose a number of pull-ups that allows for no more than 2 sets.
[Scale 2]:
3 Rounds of:
400m Run
15 Kettlebell Swings (35/26)
12 Barbell Pull-Upd
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Min. Twisted Lizard Pose / Side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, September 23, 2018
Leaderboard
Men's Helen
Louis Vidal
06/12/2018
7:55
Lukas Cassick
07/01/2019
8:23
Private
09/05/2016
8:47
Women's Helen
Emily McCabe
07/01/2019
9:50
Kathleen O'Sullivan
04/17/2015
10:17
Nicole Chiudina
06/12/2018
10:55
Male Athletes
1
Shye
Evan
10:00 AM WOD
10:11
2
Peter
Gannon
10:00 AM WOD
12:37
3
DongMing ( ...
Lin
10:00 AM WOD
14:06
4
Alexander
Becher
10:00 AM WOD
12:23
45#, rest rx
5
Mike
Micare
10:00 AM WOD
12:35
35#
Female Athletes
1
Zoey
Zhu
10:00 AM WOD
11:04
400m, 18 21#, 12 RR
2
Abby
Borchert
10:00 AM WOD
11:30
RX, except with RR
3
Lauren
Gannon
10:00 AM WOD
12:23
400m, 21 35# kb, 12 RR
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