Congratulations to everyone who completed last week's WOD's!

#1
Buy-in; 5min Max Double Unders

CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

AB 13.37
AJ 11.18
DB 14.49
JG 15.32
KM 14.37
MK 11.44
---------
JD 11.49
JH 15.59
JL 14.42


#2
Buy-in; 3 x 5 OH Press

21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's

AB 11.51
AJ 11.04
DB 14.25
JD 15.06
JH 20.14
KM 11.46
MK 9.29

This week we will be working on;

#1

Buy-in; 3 x 400m Sprint 90 sec RI

15min AMRAP

9 Deadlift 155/100lbs

12 Push-ups HR

15 Box Jump 24/20"

#2

Buy-in; 5 min Max Knees 2 Elbows

CrossFit 'Fran'

21-15-9

Thruster 95/65lbs

Pull-ups

3, 2, 1... GO!

Great job with last week's WOD's!
#1
Buy-in; 3 x 8 Ring Dips

1 Round of Cindy; 5 pull-ups, 10 push-ups, 15 squat Followed by 1 Clean and Press... up to 10 Clean and Press 145lbs/100lbs

AB 26.07 @ 85lbs
AJ 17.26 @ 65lbs
AL 20.50 @ 45lbs
DB 31.10 @ 105lbs
DB 26.43 @ 45lbs
JD 22.56 @ 45lbs
JG 21.24 @ 65lbs
JH 27.04 @ 45lbs
JL 25.26 @ 40lbs
KM 20.47 @ 25lbs

#2
Buy-in; 50 Box Jumps for time 24/20"

5 Rounds for Time;
400m Run
5 Back Squat 225/155lbs

AB 14.05 @ 135lbs 50 Box Jump 2.13
AJ 11.45 @ 155lbs 50 Box Jump 2.05
DB 14.07 @ 95lbs 50 Box jump 2.33
JD 14.53 @ 95lbs

This week;

#1
Buy-in; 5min Max Double Unders

CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

#2
Buy-in; 3 x 5 OH Press

21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's

3, 2, 1...GO!

Or check out the video on You Tube

Great Job last week, Here are our results;

#1

Buy-in; Max rep's of Ab Mat Sit-ups in 5min

5 Rounds for Time;

15 Med Ball Cleans 20/10lbs

15 Wall Ball 20/10lbs

AB 11.55 121 Sit-ups

AJ 9.47 125 Sit-ups

AL 15.19 144 Sit-ups

DB 12.26 97 Sit-ups

EK 14.12 99 Sit-ups

JG 12.50 117 Sit-ups

JH 14.08 106 Sit-ups

JL 15.16

KM 12.59 88 Sit-ups

#2

Buy-in; 1000m Row

21-15-9 Rep's of;

Deadlift 185/135lbs

OH Squat 95/65lbs

AB 7.00 Row 3.55

AJ 6.30 Row 3.58

AL 7.19 Row 4.50

DB 9.29 Row 4.10

JG 4.06 Row 4.04

JL 9.47

KM 12.45 Row 4.26

MK 8.32 Row 3.40

This week's WOD's are;

#1

Buy-in; 3 x 8 Ring Dips

1 Round of Cindy; 5 pull-ups, 10 push-ups, 15 squat

Followed by 1 Clean and Press... up to 10 Clean and Press 145lbs/100lbs

#2

Buy-in; 50 Box Jumps for time 24/20"

5 Rounds for Time;

400m Run

5 Back Squat 225/155lbs

3, 2, 1... GO!

Congratulations on an Awesome Week!
Two really tough WOD's - and you guys did a Great Job!

#1
Buy in; 400m Sprint
10 Front Squat 135/95lbs
5 Pull-ups
9 Front Squat
5 Pull-ups
8 Front Squat
5 Pull-ups
7 Front Squat
5 Pull-ups
6 Front Squat
5 Pull-ups
5 Front Squat
5 Pull-ups
4 Front Squat
5 Pull-ups
3 Front Squat
5 Pull-ups
2 Front Squat
5 Pull-ups
1 Front Squat
5 Pull-ups

AB 10.04 95lbs
AJ 8.27 115lbs - 400m Run 1.25
DB 20.29 135lbs - 400m Run 1.30
EK 8.45 95lbs - 400m Run 1.22
JG 12.23 85lbs - 400m Run 1.23
KM 10.56 24lbs - 400m Run 2.04
MK 13.13 135lbs - 400m Run 1.31

#2
Buy-in; Max Double Unders in 5min

70 Burpees
60 Sit-ups
50 KB Swings 24/16k
40 Pull-ups
30 HSPU's

AB
AJ 19.43 - 69 DU's
AL 12.54
DB 14.40 - 21 DU's
KM 16.17
MK 27.12 - 92 DU's

This week;

#1
Buy-in; Max rep's of Ab Mat Sit-ups in 5min

5 Rounds for Time;
15 Med Ball Cleans 20/10lbs
15 Wall Ball 20/10lbs

#2
Buy-in; 1000m Row

21-15-9 Rep's of;
Deadlift 185/135lbs
OH Squat 95/65lbs

3, 2, 1... GO!