Tag Archive: wod


wod: helen-ish

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March 29, 2010

Strength: Dead lift, 4×4 @ 75%: 215 pounds

WOD: Helen-ish

5 rounds for time

  • Run 250 meters
  • 15 KB swings (1.5 pood, or 55#)
  • 6 pull-ups

Modifications/Notes: Did KB swings Rx, used gray band for pull-ups. Chest/shoulder injury did not bother me today.

Time: 18:24

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wod: heath

Filed under: crossfit, weigh-in, wod — 2 Comments
March 26, 2010

In honor of Heather’s brother and his birthday, she created this WOD for us.

WOD: Heath

21-15-9 of

  • Pull-ups
  • Power cleans, 135#
  • Box jumps, 20″

Modifications/notes: gray band, dead hang on pull-ups, 85# on power cleans (shoulder/chest injury), did box jumps Rx, jumped all of them for first time.

Time: 17:08

Weigh-in: 263.5 (lost 23.5 pounds)

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