CrossFit Helena

Thursday, April 5th

CrossFit Helena — Fri, 06 Apr 2012 22:01:10 +0000

Skill: Deadlift, 3 reps at each 70%, 80%, and 90% 1RM

WOD:For time,

50 RKC swings/15 goblet squats/50 situps

40 RKC/15 goblet squats/40 situps

30 RKC/15 goblet squats/30 goblet squats

20 RKC/15 goblet squats/20 situps

10 RKC/15 goblet squats/10 situps

Rx: 53#/35#, use the same k-bell for your goblet squats as you use for your RKCs

CrossFit Helena — Fri, 06 Apr 2012 21:56:33 +0000

Skill: Thrusters, 3 at each 70%, 80%, and 90% 1 RM

WOD: 6 rounds for time

20 DUs

30 alternating lunges

15 hands-off pushups

Plus every minute, on the minute perform 4 burpees

CrossFit Helena — Fri, 06 Apr 2012 21:54:42 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:52:32 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:50:50 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:48:30 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:44:03 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:41:14 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:38:55 +0000

CrossFit Helena — Fri, 06 Apr 2012 21:37:30 +0000