50# KB

13:01

M/33/5'7"/218lbs

Helen -Stamina Scale
3Rds
21 KBSwings 50lbs (21,11+10,11+10)
10 pullups (5+5,5+4,4+4+3)

1.0Mile (9:45)

Did this one after a slow lift as a conditioning piece. KBSwings did not feel too heavy, but was gassed by round 2. Broke up swings due to snot flying out my nose from residual sinus sickness. PullUps went to failure. Run was a tough mile, but stamina is still there. Just checked box on movements.

42 YOF 206 lbs
3 rounds
Run 400 meters
21 kettlebell swings sub 30 lb db
12 pull-ups sub ring-ups
29:62

As RX but with jumping pull-ups - 25:15

M/37/92kg
Rx
20:40
Pull-ups broken into sets of 3

60 yo w m 5’5” 137

Helen

3 rounds for time of:
Airdyne 400 meters
21 kettlebell swings 35 lbs
12 pull-ups 1/2” band assist

7:33

Rainy day preggo scale
500m row
russian kbs @16kg
ring row
14:29

3x5 back squat at 205 in warmup

helen: subbed half mile assault bike for run, trad kip pullups
10:27

Rxd 
strict pull ups 19:25
>>>pull us 12:50

M/38/6’/171#

9:34 Rx
(Had to break last round of pull-ups 5/3/3/1)
200325: 9:08
230802: 9:59

Deo gratias

My Training on Friday, March 29 at night.
WOD Helen
3 rounds for time of:
Run 400 meters = 2:30 minutes
21 Kettlebell Swings 53 lb
12 Pullups
I completed the WOD in 11:18 minutes.
https://youtu.be/L2aa4OlvhsI

M- 53/ 5'7 / 210 
Intermediate athlete 
hotel gym did 3 rounds for time of:
400 m. Run on treadmill 5% incl.
21- dumbbell swings/50#
12-renegade rows with 30# db
17:51

Beginner option: 3 sets of rowing 400 meters, 15 kettlebell swings(20#), and 9 ring rows. Total time: 9 min-6 sec.

3.29.24 @ globo

Jumpy Helen

3 rnds for time of

500m row, 53# / 24kg kbs, 12 pullups

rows and kbs unbroken; pullups 3-3-2-2-2 round 1; r2: mostly singles, last 5 jumping; all jumping in r3. Time to add pullups back to my warmups

Spent ~ 1 min finding available pullup bar @ globo, round 1

17:49

6:52, 5:52, 5:06

JV: 19:40 (500m row, 35lbs KB swings unbroken, jumping pull-ups sets of 6)
MLA: 12:05 (300m row, 26lbs KB swings unbroken, ring rows)

M 53/195/6’
10:28.

37 / M / 5'9" / 140lbs

Run 200m
35lb dumbbell swings x15
Pull-ups x9

11:34

9:54

8:33, PR
Compare - 8:52

8:07 vs 7:43 back in 2018
ran on treadmill

8:01 as Rxd 
45 yrs old

9:31

1k on assaultbike for the run

20:19 - scaled to .75 mile in 2:30 per round on bike, 21 KBS w/ 35# and kipping PU w/ mixed grips.

11:25 as rx’d

RX’d
10:21

Subbed the KB Swings for Snatches (53) & Rest Rx= 11:59

Rx 13:40

echo bike 0,7mile 
kb swing 70lbs 
strict pull up to kipping pull ups

Scaled:
400m run
35# KB
Banded pullups
21:07

12:39 Rx 

M 50/180cm/76kg

16:42 (230918 16:39) 

11:42
Rx except with 30# KB

1:30 on a stationary bike
50 lbs DB swings
Strict pull-ups

11:44

run on treadmill
16 kg kettlebell
jumping pull-ups
12:48

Rx’d:  8:27 (PR)

230802 (and May of ‘22) : 8:51 (previous PR)

210726: 9:09

200325: 9:06

First time for Helen in January of ‘13:  12:00

At least I got one PR in this 3-day series.

Intermediate
16 kg

14:10

15min 19sec 
(Modified to 10mt Shuttle Run x 40 - space constraint) 24kg KB + Butterfly+Kipping Pullups

m/43/195/5'7" 
8:49 Rx

11:45 as Rx’d

10:50 (scaled)
2 min Bike Erg
21 KBS (53#)
12 Pull-Ups (black band)

12:26 - Rx'd

22:26 - Rx'd

8:41 rx
m/38/5’10”/195

Beginner: 10:13 w/ 35lb kb & kipping pull ups—all unbroken. 1k run 5:22

Rx
7:10

first time doing this one for time. 

M/34/175
23,24 Quarterfinalist 

Rx 
240327 - Rx 10:18
On the treadmill at 1%, 8mph. Kettlebell is as it was for the other efforts, a 45, 5 and 2.5lb plate strapped together. 
230918 - Rx 10:40 outside run
230802 - Rx 11:18
220509 - Rx 10:50

M/30s/227lbs

M/34/6'3"/195
Rx: 9:15

44 YOM RX 13:05

M/31/205/5’10

RX’d WITH WOMANS WEIGHT!!! 

Time was 15:45… you ladies are crazy! That was a beast of a workout. My heaviest KB is 35 lbs so I made due with what I had, and I’m honestly glad that was as heavy as I could go… yeeesh!

Did this one about 10 minutes after doing yesterdays WOD and very quickly felt the back and legs tightening and cramping after the first wods deadlifts. Still fun to knock two WOD’s out in one day. Good luck with this one everyone!

14:00

Rxd in the home gym. 50m shuttle runs. 

9:30

210726 - 9:30! (Completed on vaca, pull-ups on kids jungle gym)

RX 11:30

Beginner 
7:28

200m
12kg
Jumping PU

Athlete 1
63” 170lb

Scaled

Helen

3 rounds for time:
400m Run
21 Kettlebell Swings @ 30lb
12 pull ups 

Score:
11:26

Russian swings
11:53

3 rds:
500m row
Rx KB swings @35#
Jumping pull ups

11:17
F:57-59 

Rxd 9:23

3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 junping pull-ups from 2-45 and 1-55lb plates 
♀ 35 lb

12:35.68

Rx
10:19

Compare to 230804: 10:10 (PR)
Compare to 230802: 10:12

Was not feeling a PR effort today and it showed, but happy I stayed close.  Only broke once on last set of pull-ups, otherwise unbroken throughout - just too gassed after each run/KBS combo.

200M Run
21 KBS
12 Jumping pullups 
11:23

Scaled 
11:28 

21-15-9
400m Run
35# KB
Strict Pull Ups
12:11
59/M/177

M/58yrs/83kg/178cm

Time - 3rds 11:25       (4 Rounds = 15:16)
S  - Row 500m
RX - KB Swings
B - Jumping Pull-ups 

M/49/6'2"/185#

Scaled/modified pullups to inverted rows with feet elevated on weight bench the rest as rx'd 
11:24

RX: 
11:31

12:43 Rx

3 rounds for time of
15 cal elliptical
21 db swings - 50 lb db
12 chin ups

12:51

m/42/170 lbs

Scaled 
11:38

Assisted pullup 
Rx run and kb swing 

Ran on treadmill, incline at 1% 2% and 3% respectively for each round 

Girl Rx (35lbs)
11:16

Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
11:29

RX’D 
12:49 
400 m run
used 55 DB Swings for the KB Swings
Strict pull ups

rx - used 55# KB; strict pullups
11:12

13:15

Scaled

400m run
21 35# kettle ball swings
12 strict pull-ups with toe touching floor. 

Nautical Helen
3 rnds
500m row
21 Am. kbs 35#
12 strict pull ups-fat bar -- I was still feeling Fran on these.
14:27
compare to
scaled to 35# American kbs
14;41
m/53/175
compare to 2021
rx--American kbs/strict pull ups
15:51
compare to 2020
Helen
50# db for kbs
11:42
m/50/175
compare to with same scale was
13:15

8:33 PR!!!

230802 8:42 

050922 08:52
210726 10:10
200325 10:56

Getting back into it:

13:54 RX

M/32/5'11"/167#
RX 8:19 - 2 sec PR from 2016
9 hours after 13 sec Fran PR: 4:38

240327: 11:23
230802: 10:41
slower after the strength cycle, let's see how long it will take for me to regain my cardio-capacity! 

Globo wod: sub dumbbell swings 35/50lb dumbbell if a kettlebell isn't available.   Subs for runs are 500m row or 27 calories assault or echo bike.  If you are using a conventional treadmill use a slight incline.  

11.05 UB pull-ups, swings

M/50-54 👨🏻‍🦳
Rx´d 14:28 (230802 14:58)
400 m run (pace 5:00)
24 kg (21; 21; 12+8)
12 kPU (12; 12; 7+5)

CrossFit email says Rx weight for males is 95#