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WOD Front squat: Max reps at 205/135, 5 Minute break, Max reps at 165, 5 Minute break, Max reps at 135.

WOD 3 Rounds for time: 100 Double unders, 20 Power snatches 95/65. Mobility WOD Monday!  I apologize for the video that was posted last week.  It was not the M-wod i had intended. Got a great week planned for you guys and it looks like it should start heating up a bit weather-wise!  The CrossFitGgames … Read more

WOD In teams of 2 three rounds for time: 25 Partner medball over the bar passes, 20 Partner jump ropes, 2 Partner wheelbarrows 75 feet. Good luck to Donette and Levi! They are running the Spartan race in Vegas this weekend! 

WOD 20 Minute AMRAP: 10 Reverse grip strict pull-ups, 20 Butterfly sit-ups, 400 Meter run.

WOD “Elizabeth” 21-15-9 Squat cleans 135/95 and ring dips. We do have some extra zip-up and pullover Helo hoodies if you are interested! 

WOD Skill: Reverse hyper. Strength: Dead-lift. 5 Sets of 5 reps for total load. Between sets of dead-lifts try for max reps of double-unders to add to your load.

WOD Hero WOD “Jack” 20 Minute AMRAP: 10 Push press 115/85, 10 Kettle bell swings 53/35, 10 Box jumps 24/20. The Associated Press Jack M. Martin III dreamed of working as an educator or finding another way to help people when his time in the military ended, his family said. The 26-year-old from Bethany, Okla., … Read more

WOD 50 Hollow rocks, 40 Flutter kicks, 30 Knees to elbow, 20 Hip extensions 25/15, 10 Burpees sit-ups 20/14, 1 Minute front rack hold 225/135, 1 Minute plank hold, 1 Minute front rack hold 225/135, 1 Minute plank hold. Attention:  First – congratulations and what an awesome job everyone did on Friday during 14.5 and … Read more

WOD Parker & Scott’s b-day WOD. 3 Rounds for time: 21 Dead-lifts @ 205, 30 Pull-ups, 400 Meter run.

WOD 12-15-9 Bar over burpees, Thrusters 95/65. Today was Preston’s Birthday! Happy birthday Preston! We are very lucky to have you on board at CF Helo.  Remember, after the  14.5 Open Wod we will be having a wrap up BBQ tomorrow!  All members are invited! Also, on  Saturday there is only a 9 am WOD … Read more