This month you’ll see more benchmarks programmed. Tuesday we hit a benchmark (new PR?) Overhead Squat and a classic Girl WOD, “Helen”.

3 Rounds For Time:
400m Run
21 KBS
12 Pull Ups

“Helen”is a classic CrossFit triplet. More specifically she is a “task demand” WOD where we are given a specific amount of work to be done for time, in order. Run 400m – RUN, don’t jog or stride, RUN 400m. Then 21 Kettlebell Swings and 12 Pull Ups. Pull Ups can be any variation or progression for which you are currently working, but pick your hardest progression and stick with it as long as possible. Make sure you note your movements in SugarWOD! Benchmarks are no good if you can’t compare the WOD with your previous results.

We’ll see other “Girls” in upcoming programming as well as max weights for most of our lifts. We will use these numbers to guide upcoming programming (both programming as a gym for weaknesses, but also for working percentages) AND we’ll see some new movements coming into programming – box squats, pause squats, banded bar work, sled pulls, prowler pushes, heavy farmer carries and more. So let’s work hard to set some baselines to kick off some new programming cycles!