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WOD 5 Rounds for time: 1 set of shuttle sprints, 50 double unders, 15 thrusters 75/55. 1 minute break is to be taken between each round and is included in your total time. ATTENTION: Happy New Year! Our “Smallest Winner” Challenge starts Monday! Make sure you sign up on the Board and get the requirements … Read more
WOD HAPPY NEW YEAR!!! “Diane” 21/15/9 Deadlift 225/155, Handstand push-ups. Regarding the picture of Brian ditching the bar in today’s workout. It’s a great and very important skill to have when learning the Olympic lifts! Many of you did it today and did it correctly without injury. Very well done!! PART II Come on! Our Ancestors lived short, brutal lives! … Read more
WOD Skill Practice: Hang squat clean. Then 4 rounds for time: 10 hang squat cleans 135/95, 15 roll outs. What Is The Paleo Diet? The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, … Read more
WOD Challenge wod #1: 1000 meter row, 40 wall balls, 30 burpees. ATTENTION: Several announcements to make for this week: First, given New Year’s is this week, the holiday class schedule will be as follows: Monday: normal schedule (it is also the “Smallest Winner” Challenge Wod #1 – see below); Tuesday: there will be … Read more
WOD In teams of two complete: 200 double unders, 100 snatches 115/75, 100 toes to bar, 200 double unders. It’s just that simple;)
WOD 21/15/9 Kettle bell Swings, Lunges holding kettle bell, Box step-ups with kettle bell. 53/35 &24/20. Merry Christmas from CrossFit Helo!!!
WOD 12 days of Christmas WOD. – 1 Clean (95/135) – 2 Hand Stand Push Ups – 3 db snatches 45/25 – 4 walking lunges – 5 Chest to bar pull-ups – 6 Box Jumps (20/24) – 7 Burpees – 8 Push-ups – 9 Toes to bar – 10 Kettle Bell Swings 53/35 – 11 … Read more
WOD “Karen” 150 wall balls for time 20/14 Attention: The classes for the Holiday schedule will be as follows: Monday the 23rd: 6 am, 9 am, 4:30 pm and 5:30 pm; Tuesday the 24th: 6 am and special class time 1 pm; Wednesday the 25th: Closed – MERRY CHRISTMAS! Thursday the 26th: 9 am, … Read more
WOD In teams of 2 complete the following for time: 140 front squats @ 135/95, & 140 box jumps @ 24/20. Partners alternate movements every 10 reps. Only one person may work at a time.
