Friday, 11 August 2023

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!


400m Run

8 Bar muscle-ups

16 Alternating dumbbell snatches (70/50)


3 Rounds for time


WOD inspired by the 2023 CrossFit Games “Helena”



Post results and experiences to comments


  1. megancyork says

    Rx weight/run
    Mod to ring rigs and banded dips; my hands are healing I didn’t want to rip them.

    Tried to push my pace on my run and keep my breath. I think it worked out. Worked bigger sets on the snatches.

  2. Henry Smith says

    17:54 – mod 50#

    MUs were singles. They felt good! Back has still been stiff so I went light on the snatches.

  3. Amber Burkhart says

    Jumping MUs
    Rx Weight and Run

    First time doing jumping MU and those felt good. Excited to keep working on them and getting to Rx.
    Didn’t think I would be able to do the snatch weight, but pretty proud I pushed myself and was able to do the last set unbroken

  4. Maggie Tunnell says

    Again # not a games athlete just an old grandma brim Bristow OK.

  5. White Ape says

    I did 24” box jumping mu’s on the second bar from left. They felt good!
    Did Rx DB snatches
    The heat was no joke today! Especially on the new blacktop!!

  6. Crystal Stine says

    I did ring rows and drips with the stair stepper. first round 400m second 300m. hip was hurting did the bike .6 3rd round.
    did one set #30 dropped to #25 last 2 rounds. Today was not my best day.

Speak Your Mind