Benchmark WOD: Helen

Last Wednesday’s WOD at CFSJ was another “benchmark” program.  We currently run these once a week on either Mondays or Wednesdays.  This Wednesday, “Helen” was up to bat.

So just what exactly constitutes a benchmark WOD?  There are numerous WOD’s that are used by all CrossFit locations designed to help monitor your skillset over time.  By completing these WOD’s on a regular basis, you can track your progress as well as see how you stack up to any other CrossFit participant the world over.

As a CFSJ member, you also have access to “beyond the whiteboard” which is an online tool that will allow you to keep track of your times and weights for each WOD you complete. Learn more about this at: or also by asking any trainer.

Helen consists of the following components:

3 Rounds

  • 400m Run
  • 21 American Kettle Bell Swings  (53/36)
  • 12 Pullups

See the video below for an example of what this WOD looks

Top performers in Wednesday’s WOD at CSFJ were:

  1. Matt: 7:57
  2. Harj: 9:49
  3. Boris: 8:58

Note that close to half our classes RX’d the WOD which is awesome!  We’ll keep track of all our benchmark WOD’s here on the blog moving forward.  We always encourage comments and feedbackfrom members, so feel free to ask anything!

Lastly, we often get asked where names for these WOD’s come from.  Our 5 star research team has determined that many were named after Hurricanes, and additional benchmark WOD’s got their names from some of the top performers in our sport.  Like G.I. Joe says, knowing is half the battle!

See you at the Box!