Tag Archives: brouwhuis

CrossFit Helmond WOD 060217

CrossFit Helmond WOD 060217

“Karen”

For Time: 150 Wall Balls 6/9


 

IMG_0804KAREN WOD

The Karen WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

DESCRIPTION

Complete for time:

150 Wallballs (20/14)
Click link for video demonstrations that discuss points of performance and scaling.

GOAL

WodStar RX Goal Times

Elite: Sub 4:00
Level 3: 4:00-5:00
Level 2: 5:00-8:00
Level 1: 8:00-10:00
Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

TIPS

This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.
Click on our movement links below to view movement demos and points of performance.
SCALE

MOVEMENT SCALING

Wall Ball

Reduce ball weight to one you can efficiently perform 15-20 unbroken reps.
Squat to box wall balls
Thruster with a PVC pipe
WORKOUT SCALING

Apply a 10:00 time cap
Reduce reps to 100 or 75

CrossFit Helmond WOD 260117

CrossFit Helmond WOD 260117

Vandaag de CFH Chipper WOD. Goed opwarmen, en alles klaarzetten. 10 verschillende oefeningen, in aflopend rep schema van 100 tot 10. Have fun!

“CFH Chipper”

For Time:

100 air squats
90 push-ups
80 jumping jacks
70 sit-ups
60 rope jumps
50 kettlebell swings (12/16)
40 pull-ups
30 toes-to-bar
20 clean & jerks (30/40)
10 burpees

Op deze WOD zit een time cap van 50 minuten.

img_6379.jpeg