CrossFit Grinder » Helen workout + 30 day Challenge

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Sandy Springs, GA 30328
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Helen workout + 30 day Challenge

October 01, 2012

Warmup 10 minutes

Helen workout
Use as baseline for 30 Day Challenge
3 rounds for time
400 meter run
21 kettle bell swings
12 pull ups

Sign up for the Sign up for the 30 day Challenge HERE and eat better and improve your performance

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Video – Helen workout

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About the Author
Brad McLeod enjoys training all athletes and helping them to reach their goals.
  1. admin

    CrossFit Grinder Helen workout times
    Matt: 12:11
    Kendree: 13:08
    Paige: 18:42 (blue-red band 20 lb kbs)
    Emily: 11:13 (26 lb kbs)
    Dave: 11:57
    Jeremiah: 13:00 (blue band, 44 lb kbs)
    Jared: 12:48

  2. admin

    CrossFit grinder 6 pm session
    Ryan D – 10:27
    Garrett – 13:58
    Lisa K – 15:03
    Bart – 18:01 (12 kg kbs, ring rows, walk part of run)

  3. Eric

    Wish I could’ve made it in today. Maybe I can go solo on Helen as a makeup WOD tomorrow AM?

  4. Ralph

    11:38

  5. Michael Y.

    18:35

  6. Glen LeComte

    16:54

  7. Dimitri

    with a 35 lb KB – 13:36

  8. john righeimer

    Helen (subbed burppes for swings) – 13:07

  9. Ian J.

    Helen 40lb KB 10:18

  10. John

    with 44lb KB – 16:01

  11. Jerry baird

    Helen -15:35

  12. Spencer

    500m: 6:40

    Helen: 14:40

    *struggled with pull-ups otherwise my time woulda been killer.

  13. Sarah

    Helen: 12:45

    Pullups: mix of jumping & band; KB swings: to do 21 straight, reduced KB to 12kg; Runs: elliptical trainer (stress fracture basically healed but have only just started jogging again, haven’t built up to full run yet). By end of challenge: aim to be back running & doing unsupported pullups.

  14. Pingback: The Competition Criteria – 30 Day Champion Challenge

  15. Todd Seguin

    Helen
    10:45
    ran on treadmill
    KB 53lb

  16. Mel B

    ‘Helen’ – 10:02 Rx