Fight Gone Bad IV Fundraiser at CrossFit Long Island City. Wednesday, Sept 23th
To join our team, participate in the workout, and help fund raise click here.
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Skill: Kettlebell Swing and Kipping Pull-up
WOD: “Helen”
3 rounds for time of:
* 400m Run(click to see the route)
* 1.5 pood Kettlebell Swing x 21 reps
* Pull-ups x 12 reps
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Watch the Video: Dr. Robert H. Lustig “Sugar: The Bitter Truth”
And the stars were shining…
we didn’t “doctor/photoshop” this one, the star is real 
Ha! We have done Helen on June 30th. I wonder if we are better!
well, the run was shorter the first time we did it. Most of us scored in the 7′s – which is what the best cross-fitters get , so I’m expecting some higher times lol.
btw, my abs are killing from yesterday lol.
10:14 as rx’ed – new PR by about 2 minutes.
11:43 Rx
By 2 minutes, wow Ron! It was awesome today. Love kettle bells