CrossFit WOD, September 10, 2024

CrossFit – Tue, Sep 10

Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

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

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CrossFit WOD, September 9, 2024

CrossFit – Mon, Sep 9

Overhead Squat (Weight)
Squat Snatch (Weight)
Metcon (AMRAP – Reps)
<p>7 min AMRAP</p><p>100 Plank Hip Touches</p><p>50 Hollow Rocks</p><p>50 Crossover Sit Ups</p><p>Max plate jump burpees (do a burpee and jump on the plate)</p>

<p>Score is burpees only</p>

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CrossFit WOD, September 7, 2024

CrossFit – Sat, Sep 7

Metcon (Time)
<p>Teams of 2</p><p>Station 1</p><p>Row – Cal</p><p>180/150 Cals for time (each partner can row a max of two times)</p><p>(10 min cap)</p><p>4 min Rest</p>
Metcon (Time)
<p>Station 2</p><p>Squat Cleans (115/80)</p><p>100 reps for time</p><p>Switch as needed</p><p>(10 min Cap)</p><p>4 min Rest</p>
Metcon (Distance)
<p>Station 3</p><p>10 min max distance sled push, </p><p>Switch as needed </p>

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