WOD
 | Sun, Feb 5 2017 |  |
 | Mon, May 29, 2017 at 4:00pm Memorial Day Murph Workout |
| Sat, Jun 24, 2017 at 7:00am Lahontan Lake WOD |
| Sun, Dec 24, 2017 at 10:00am CrossFit Allure Holiday Celebration |
| Sun, Mar 25, 2018 at 1:00pm CrossFit End of Open Celebration |
| Wed, Jul 4, 2018 at 10:30am July 4th Marina WOD and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
HELEN(Time, Rx2, Rx3,  The GirlsBENCHMARK WOD 'HELEN': 3 rounds for time Rx: STIMULUS 8:00-15:00 400m run 21 kettlebell swings (53/35) 12 pull-ups Rx2 300m run 21 kettlebell swings (35/26) 12 assisted pull-ups Rx3 200m run 21 kettlebell swings (26/18) 12 jumping pull-ups MODIFICATIONS: -Run, modify to something complete in 2:00 or less -KB swings, modify weight to something that allows for fast & unbroken -Pull-ups, modify to something can complete in :45 or less STIMULUS NOTES: 8:00-15:00 Runs in 2:00 or less Unbroken kettlebell swings Pull-ups in 3 sets or less Each round 5:00 or less
Planned: Tue,Oct22,2024 Mon,Sep18,2023 Thu,Aug3,2023 Mon,Sep5,2022 Fri,Apr22,2022 Sun,Feb5,2017 Wed,Apr20,2016
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