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Athlete Date Sort Location Workout Name Description Results
Helen Kim 06/06/2014 None Helen 3 RFT
400m run
21 KBS (53/35)
12 Pull ups
 13m 35s
Performed as RX
Helen Kim 05/23/2014 None None 5 RFT

400 m run
12 DB snatch
12 burpees		 20m 08s
Performed as RX
Helen Kim 05/14/2014 None None 3 RFT

400 m run
30 pull ups
5 overhead squats (from snatch)		 17m 38s
Performed as RX
Helen Kim 05/14/2014 None None Buy in: 8 rounds
Tabata Med ball plank push

3 Rounds
20 KB swings
10 Floor squats

Rest 1 min

3 Rounds
10 Box jump overs
Carioca 100 ft

Rest 2 min

3 Rounds
30 Bicycle crunches
15 walking lunges

Buy out: 8 rounds
Tabata Med ball plank push		 22m 50s
Performed as RX
Helen Kim 05/09/2014 None None 6 RFT
15 V-ups opposite arm & leg
20 Jumping lunges
10 pull ups
5 Man makers
3 min rest		 36m 50s
Performed as RX
Helen Kim 05/08/2014 None None 75 OH plate lunges
+3 burpees every minute to completion		 3m 37s
Performed as RX
Helen Kim 05/08/2014 None None 4 Rounds NFT
Clean + 3 squats		 105# lbs
Performed as RX
Helen Kim 05/07/2014 None None 4 Rounds
40 air squats
5 burpee muscle ups
10 hang power cleans (115/75)		 15m 33s
Workout Scaled
Helen Kim 05/05/2014 None None 15 squat cleans (155/95)
30 T2B
30 Box jumps (24/20)
15 Muscle ups
30 DB push press (40/25)
30 Double unders
15 Thrusters (135/85)
30 Pull ups
30 Burpees

Buy out:
400 m Run
8 Burpees (touching bar at front rig for burpees) 		28m 26s
Workout Scaled
Helen Kim 05/03/2014 None None 50 DL (115/75)
50 walking lunges
40 back squats
40 T2B
30 power cleans
30 burpee box jumps
20 thrusters
20 triple unders (x3 DU, x6 SU)		 24m 34s
Workout Scaled
Helen Kim 05/02/2014 None None 4 min to complete
3 rounds
- 3 C&J (185/115)
- 7 ft broad jump
Rest 1 min

4 min
Max parrallete burpees
Rest 1 min

4 min
Max row / air dyne cal
Rest 1 min

4 min
Max double unders
Rest 1 min

Run 400 m
30 K2E		 237 reps
Workout Scaled
Helen Kim 05/01/2014 None Tabata This! Squats
Sit-ups
Push-ups
Pull-ups		 292 reps
Performed as RX
Helen Kim 04/29/2014 None Nasty Girls V2 3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175/115-lb. hang power cleans, 10 reps

25 min time cap		 25m 00s
Workout Scaled
Helen Kim 04/28/2014 None Crossfit 2 Rounds
6 Front squats (135/95)
6 HSPU

2 Rounds
6 Front Squats
12 Ring dips

2 Rounds
6 Front Squats
24 Hand release push ups		 9m 14s
Workout Scaled
Helen Kim 04/26/2014 None None A)
Heavy Snatch

B)
3 Snatches (55#)
6 OH squats
9 Pull ups		 10m 27s
Performed as RX
Helen Kim 04/25/2014 None None 5x5 Sumo deadlifts
"Ass to grass"		 115# lbs
Performed as RX
Helen Kim 04/25/2014 None None A)
10 rounds (every other minute)
10 wallballs (20/14)
Run 100 ft
5 burpees

B)
3 rounds (best time)
400 m run
Rest 90 sec		 1m 44s
Performed as RX
Helen Kim 04/24/2014 None None A)
1 Round
150 double unders
50 ft hand stand walk
30 sit-ups, feet anchored & DB across chest 50/30)
50 ft hand stand walk


 7m 57s
Workout Scaled
Helen Kim 04/19/2014 None None Partner Wod

60 DL (alt, 30 each)
200 m medball sprint (alt relay sprint)
60 wallballs (alt, 30 each)
200 m medball sprint (alt relay sprint)
60 burpees (alt, 30 each)
200 m medball sprint (alt relay sprint)		 19m 37s
Performed as RX
Helen Kim 04/18/2014 None None 3 Rounds

400 m Run
21 burpee box jump overs
15 C2B pull ups
9 wall walks		 27m 38s
Performed as RX
Helen Kim 04/17/2014 None None Romanian Deadlift
5x3		 105# lbs
Performed as RX
Helen Kim 04/17/2014 None None 2 Rounds, 3 min rest in between

5 unbroken hang squat cleans
100 m sprint
10 unbroken push press
100 m sprint
20 Russian KB swings (2/1.5 pood)
50 m sprint
10 Kip ups		 13m 06s
Workout Scaled
Helen Kim 04/12/2014 None None 4 min AMRAP
2 squat cleans (135/95)
2 split jerks (alt legs)
6 burpees
12 double unders

Rest 2 min

4 min AMRAP
2 squat cleans
2 split jerks (alt legs)
6 burpees
12 double unders		 6 rounds 19 reps
Workout Scaled
Helen Kim 04/11/2014 None None 3 rounds

50 DU unbroken, 100 broken, or 200 singles
30 head touches
20 v-ups (10/5)
10 OH squats (75/55)
150 m run		 17m 43s
Workout Scaled
Helen Kim 04/10/2014 None None Buy in:
100/70 push ups

then SPRINT
3 rounds
5 deadlifts, unbroken (365/255)
10 box jumps (30/24)
100 ft bear crawl		 11m 25s
Workout Scaled
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