23 January 2012
Monday
WOD
Benchmark WOD 6
“Helen”
Complete 3 rounds for time of:
400 Meter Run
21 KBS (M: 24 kgs, W: 16 kgs)
12 Pull-ups
Compare to 24 December 2010
CrossFit Goal Setting Trainer Course at Graham CrossFit
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Thank you to all the Athletes and Coaches who attended the CrossFit Goal Setting Trainer Course at CrossFit Graham in Puyallup, WA. this weekend. Despite the inclement weather and power outage, we had a great turnout and a lot of fun!
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“Striking and CrossFit” with George Ryan and Greg Amundson- video [wmv] [mov]
courtesy of CrossFit.com
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Watch the video above called “Striking and CrossFit”. Have you implement the new kickboxing class into your training at CrossFit Amundson? Striking is an excellent conditioning tool and also a great way to learn basic self-defense skills. We highly recommend attending Leo Garcia’s class at the new gym. Please check the schedule for class times and more information.
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Monday WOD – 15:22 level III – tough Monday
Helen-11:28 RX. Almost lost it in front of a couple of guest.
Jon, you did fantastic. My Helen was LAGGING! 16:13 level 3 RX but I believe this might be my first Helen with kipping so it’s a starting place. Great job Noon class.
OOPS, Wrong Roben, Russell would not like that for his time
Helen- 11:19 Level II Green Bands— totally dragged today- I am still blaming the lack of music not the fact that its Monday
BUT glad to workout with Jill!
12:40 – Level 3 -Kip and 12 kg…I don’t have a previous time to compare so this is my starting point
Did Helen in 12:29 rx .Thank you to all the coaches for all the encouragement. Matt you did awesome way to go and the rest of the 5:00 class did great.
Did Helen 13:28
Helen 12:02. Thanks to my partner, Todd. Excellent kettlebell tips from Greg. Bstone’s Helen was rad!
Thank you Matt, way to finish strong ! Sorry for not getting you the chalk faster! Everyone rocked it tonight, great work. 8:48
HELEN WOD was tough…level III 15:53 Thanks Brian for pushing me.
Helen almost had a taste of my lunch! First time RX-16:08
Helen is always tough. In the rain and wind @ 4:00 P.M. class was able to PR @ 11:50 RX.
What an awesome way to start the week… Great job everyone, Kevin way to continue crushing WODS
Helen was tough Monday but I love it. First timer..level III 14:25
L3 RX 12:38… I love Helen!! I also did Grace Sat @65lbs 5:10. Annie was 7:54 and I don’t remember Diane or Fran but I write them both down. I love doing the benchmarks wods.