Saturday 241026
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♀ 65 lb
♂ 95 lb
Post time to comments.
Compare to 230918.
Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Intermediate option:
5 rounds for time of:
400-meter run
10 overhead squats
♀ 65 lb
♂ 95 lb
Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.
Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You
Find a gym near you:
View the CrossFit map
Tuesday 240723
Guest Programmer - HWPO
July 22-August 4, 2024
4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell
Post time to comments.
Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.
The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.
Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.
GOAL: High-intensity upper-body conditioning
TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain
Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell
Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell
Coaching cues:
Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.
Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com
Find a gym near you:
View the CrossFit map
Wednesday 240327
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Compare to 230802.
Post times to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.
Intermediate option:
Same as Rx’d
Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Butterfly Pull-up
The Kipping Pull-up
CrossFit Benchmark Workout Helen at CrossFit Fortius
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Monday 230918
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb
OR
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.
Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.
Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.
Sunday 230806
Rest Day
Wednesday 230802
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Record scores to the CrossFit App.
Compare 210726.
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB
Monday 220509
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare 210726.
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Monday 211220
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 200820.
Scaling:
Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.
Intermediate Option:
For time:
Run 1,200 meters
45 kettlebell swing
27 pull-ups
Run 800 meters
30 kettlebell swings
18 pull-ups
Run 400 meters
15 kettlebell swings
9 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Beginner Option:
3 rounds for time of:
Run 400 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB
Monday 210726
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare 200325.
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB
Thursday 200820
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 100719.
Wednesday 200325
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments. | Compare 180515.
Tuesday 180515
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scroll for scaling options.
Post time to comments.
Compare 170108.
Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Men: 1-pood kettlebell
Women: 12-kg kettlebell
Thursday 180301
Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180301 Tips With Rory McKernan
• The Kettlebell Swing
Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.
Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows
Men: 12-kg kettlebell
Women: 8-kg kettlebell
Sunday 170108
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
Compare 161027.
Related content:
• CrossFit WOD 170108 with Pat Sherwood
• Rob Forte and Chris Hogan do Helen
• Helen Demo
Thursday 161027
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
Compare to 160303.
Thursday 160303
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
Compare to 150107 .
Friday 150703
PK
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
Post time to comments.
Wednesday 150107
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
Post time to comments.
Compare to 140715.
Rob Forte, 7:01. Chris Hogan, 7:26 - [video]
Thursday 131114
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 130814.
"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]
Wednesday 130814
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 130520.
Monday 130520
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 130102.
Wednesday 130102
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.
"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]
Thursday 120906
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 120522.
"The Turkish Get-Up Series: Style Advantages" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Stephane and Lauren Rochet - video [wmv] [mov] [HD mov]
Tuesday 120522
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 110723.
"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov]
WOD Demo with CSC CrossFit - video [wmv] [mov] [HD mov]
Saturday 110723
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 101125.
"Running Drills: Part 5" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
"Lindsey Smith is Ready" - video [wmv] [mov]
"All Over The Map: Urankar, Shiu and Weigel" by Again Faster Equipment - video [wmv] [mov]
"Can't Quit, Not Acceptable" with Kristan Clever by Rogue Fitness - video [wmv] [mov]
"Wi-Fi-Hacking Neighbor From Hell Sentenced to 18 Years" by David Kravets, Wired.
Friday 110513
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.
Compare to 110116.
"Taking on the CrossFit Open: Part 6", CrossFit Journal preview video [wmv] [mov]
"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv] [mov]
Highlights from "Helen Meets Grace", Mammograms In Action fundraiser - video [wmv] [mov]
"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
- Sam Ewing
Saturday 110402
Five rounds for time of:
Run 400 meters
5 Back squats
Russell Berger 12:17 at 315lbs. Post load and time to comments.
"Sherwood Chronicles: Community Part 6", CrossFit Journal preview video [wmv] [mov]
Upcoming CrossFit Event, the CrossFit Sports Series WOD-SUP Miami, May 6-8, 2011 - video [wmv] [mov]
Miranda Oldroyd with Rodrigo Iglesias and Joe Trinosky at the Arnold Sports Festival - video [wmv] [mov]
Thursday 101125
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
Post time to comments.
Compare to 100307.
"Roundtable in Tahoe: Community Comments", CrossFit Journal preview video [wmv] [mov]
Grand Re-Opening at CrossFit by Overload - video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]
Monday 100726
Rest Day
"Training With the Pit Master" with John Hackleman, CrossFit Journal preview video [wmv] [mov]
Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]
The 2010 CrossFit Games CrossFit Journal commercial by High 5 Productions - video [wmv] [mov]
"Immigration Is U.S." by Joel Kotkin, Forbes.
Post thoughts to comments.
Sunday 100725
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091231.
"Perfect Position: Deadlift and Snatch" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games "What is CrossFit?" short commercial by CrossFit by Overload - video [wmv] [mov]
Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]
"Nothing would be done at all if one waited until one could do it so well that no one could find fault with it."
- John Henry Newman
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