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WOD AMRAP In 15 Minutes: 15 Calorie Row, 15 Goblet Squats 53/35, 10 Kettlebell Swings 53/35, 5 High Pull 53/35. Attention:  First, what an awesome Leap Year Ride or Die Competition!! We are so proud of everyone who competed and are grateful to the volunteers, spectators, Waffle Love, and Coach Ben Smith for running the … Read more

WOD Leap Year Ride or Die Competition!! Athletes arrive at 9 a.m. – Wods start at 10 a.m. Wod #1 Heat Assignments – 10 a.m. 1 Mason/Tiff Daniel/Jenn Marc/Goob Tony/Marie Brent/Kallie Dave/Hil Brett/Melissa Dustin/Rebekah 2 Virginia/Riley Russ/Mal Tim/Andrea Josh/Lexi Trent/Natalie Jamie/Brian 3 Brady/Stacy Travis/Jess Cason/Kari Alecio/Julia Manny/Randi Ryan/Jenn Jake/Tara Kayla/Kyle Wod #2 Heat Assignments – … Read more

WOD EMOM X 20 Minutes: Odd Minute Movement 1, Even Minute Movement 2. Athletes can pick two movements to work on during this emom.  If you are competing Saturday this is a great chance to practice with your partner parts of the comp wods. Attention: Stay tuned for the Wod Heats for the Competition! 

WOD Teams of 2: AMRAP In 20 Minutes: Partner 1 Runs 400 Meters, Partner 2 Five Sandbag Cleans & 10/6 Calorie Bike. One partner works the AMRAP and the other runs 400 m.  Attention: We are into countdown! This Saturday, the 29th, is Helo’s In House Ride or Die Competition! Athletes need to arrive at … Read more

WOD For Time: 50 Front Squats 135/95, 6 Bar Over Burpees Every Minute. 8 Minute Cap! Tuesday Night Musings with Coach Julia.  The History of CrossFit, Inc.  Good Evening All:  Tonight, I am going to be going over the origins of CrossFit or CrossFit, Inc., because in the next few weeks there will be a … Read more

WOD 5 Rounds: :45 Work, :15 Rest, Row, Bike or Ski, Ring Dips, Row, Bike or Ski, Toes-To-Bar. Score is total reps completed.

WOD EMOM For 20 Minutes: 1 Three Position Snatch. Hips/Knees/Floor. Building in weight. Attention: First, there will be a sign-up this week for volunteers at the Competition on Saturday – athletes will be asked to arrive at 9 a.m. with the first wod starting at 10 a.m. sharp and we are hoping to have everything … Read more

WOD Buy-In: 800 Meter Partner Med-ball 20/14 Run. AMRAP In 20 Minutes: 60 Jumping Lunges, 60 Push-ups, 60 Air Squats, 60 Mountain Climbers, 60 Burpees Over The Bench. One partner works while the other holds a med-ball 20/14 over head.

WOD GFF Alternating EMOM X 20 Even Minutes 2 Rope Climbs. Odd Minutes 20 Sit-ups. Attention:  Stay tuned on Monday for the additional details on the Ride or Die Competition – including times and weights/loads for RX and Intermediate.  Also, if everyone can consider car pooling:) that day or as much as possible, recognizing that … Read more

WOD AMRAP In 12 Minutes: 2 Deadlifts 225/155, 2 Burpee Box Jump Overs 24/20, 4 Deadlifts 225/155, 4 Burpee Box Jump Overs 24/20, 6 Deadlifts 225/155, 6 Burpee Box Jump Overs 24/20. Continue Pattern Until Time Expires.