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WOD Four rounds of 500 meter row and max kettle bell swings 53/35 in 2:10/2:20. Athletes will have 2:10 or 2:20 to row 500 meters.  With remainder of the time complete as many reps of kettle bell swings for score.  Rest between rounds is 2:00.

WOD 10 minute amrap: 8 front squats 165/115, 20 double unders.  

WOD 5 Rounds for time: 20 pushups, 20 v-ups, 20 hip extensions.

WOD Hero Wod: “Daniel” 50 pullups, 400 meter run, 21 thrusters 95/55, 800 meter run, 21 thrusters 95/55, 400 meter run, 50 pullups. Wod can be done as a team.   “Dan was born in 1974 in Hartville, OH. Dan was always interested in guns and anything military. During his elementary school years, he would … Read more

WOD Running clinic today 9am to 10:30/11:00am.

WOD “Fight Gone Bad” Three rounds of: Wall-ball, 20/14, Sumo deadlift high-pull, Box Jump, 20″, Push-press, 75/55, Row (Calories), Athletes spend 1 min at each station accumulating as many reps as possible for each exercise.  No break between exercise athletes move from one exercise right into the next.  After the row the athletes will get … Read more

WOD Skill practice: Dumbbell snatch. 4 rounds for time: 20 dumbbell snatch 55/35. 20 air squats.  

WOD “Rowling” It’s like bowling but with a rower. Then: 3 x 150 foot sled push 210/150    

WOD For quality and load. Work up to 1 rep max clean and jerk. Then “Grace”: 30 clean and jerks for time 135/95. 6 Minute time cap.    At CrossFit Helo we emphasize mobilization and  encourage members to do lots of mobility exercises.  Mobility is much more then just “stretching”.  It’s taking care of joints, … Read more