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WOD 8 Minutes: Odd minute 20 slam balls 25/20, Even minute 3 rope climbs, 1 min break. 8 Minutes: Odd minute 50 double-unders, Even minute 30 jumping pull-ups. ATTENTION: First – Hoodies are In!!!! It’s Christmas at CF Helo:) Please note, Hoodies were pre-ordered so they will be distributed to those who ordered first. … Read more
WOD 3 Rounds for time: 20 Dumbbell Lunges @ 50/35, 15 Med ball cleans, 800 Meter run. Attention: People have been asking about bringing things to the BBQ on Friday. We will have hamburgers and hotdogs there for grilling but we will put a list up tomorrow, which no one needs to bring anything or … Read more
WOD Strength: Bench press x 2, Max reps @ 185/125, Max reps @ 135/95, Max reps @ 95/65. Attention This week will conclude the last workout of the CrossFit Open. We want to keep the good times rolling for the final Wod so we will be having a BBQ Friday night during the Open workout … Read more
WOD “Open 14.4 Modified” 14 minute AMRAP 60 calorie row, 50 toes to bar, 40 wallballs 20/14, 30 cleans 135/95, 20 pull ups. Attention: Remember there will be no regular 5:30 p.m. or 6:30 p.m. classes tomorrow as that block of time will be for the athletes in the Open to come in and throw … Read more
WOD Strength: Thrusters 3-3-3-3-3. Bar must start on the floor. Athletes should rest 1 to 2 minutes between rounds. Then Tabata Thrusters 45/35.
WOD 100 Double unders 5 Rounds of: 10 Kettlebell swings 70/53, 20 V-ups. 100 Double unders.
WOD Descending clean and jerk 135/95 10-1. Ascending 50 foot sprints 1-10. Does your automobile have a CrossFit Helo sticker on it? It should! If you would like one let me know. They are free and i keep them at the front desk.
WOD Skill work with the muscle-up. Then 12 minute AMRAP of: 15 wall balls, 10 burpees, 5 muscle-ups. Athletes that are competing in the Open don’t forget to post your scores! Had a great turnout Friday night for 14.3 and a fun time – great job to everyone! Today is Mobility WOD Monday! And in … Read more
