On Wednesday we did one of the most well known CrossFit WODs, Helen.  Running, kettlebell swings, and pull-ups.  Its simplicity makes it beautiful and brutal.

Checkout the first CrossFit Games champion, OPT, tackle a sub 7 minute Helen.

Wednesday’s Skill:


5 – 5 – 5 – 5 – 5

Workout of the Day


3 rounds for time of:

400 meter run

21 kettlebell swings (53#/35# for women)

12 pull-ups

Power Hour/Strength Class

‘CrossFit Football Total’

After a warm-up, you have 3 attempts at a max weight for the following lifts:

Power clean

Back squat

Bench press


Score is the total weight for all four lifts

And finally, this video is just straight up awesome!


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