02/20/10 – "Helen" – Free Saturday Workout @ 11:30am

We have three classes today.  We will be running outside today for the 10:30am.

  • 9:30am – Fundamentals
  • 10:30am – CrossFit
  • 11:30am – Free Intro CrossFit Class

Today’s Links

Just a few ladies working on their snatches....olympic of course!
Just a few ladies working on their snatches....olympic of course!

9:30am Fundamentals Class –

  • Foam Roll / Mobility Warm up
  • Review – Air Squat / Pull up
  • Instruction – Front Squat/Overhead Squat/Thruster/Wall Ball
  • WOD – 5 rounds for time
    • 10 Wall Balls
    • 10 Burpees
  • Stretch

10:30am CrossFit Class –

  • Mobility Warm Up / Foam Roll
  • Jog around the building / 10 Air Squat / 10 Push Ups / 10 Supermans
  • WOD – “Helen” – 3 rounds for time
    • Run 400m
    • 21 Kettlebell Swings – (1.5pood/1pood)
    • 12 Pull Ups
  • Stretch

11:30am – FREE Intro Class –

  • Foam Roll – Mobility Warm up
  • Instruction – Air Squat / Lunge / Burpee / Abmat Sit up
  • Workout – 10-9-8-7-6-5-4-3-2-1 reps of each of the following for time
    • Burpee
    • Lunge (Two steps count as 1)
    • Abmat Sit up
  • Stretch

1 thought on “02/20/10 – "Helen" – Free Saturday Workout @ 11:30am”

  1. I made some of those coconut snacks… if you’re gonna do it, use more dates than they recommend otherwise they’re very crumbly… also, have a glass of coconut milk handy bc the snacks are dry as hell. I think they’re tasty but will include unsweetened dark chocolate chips if I make them again in lieu of unsweetened cocoa powder.