D V WOD 2 rounds for time: Round 1 17 reps Round 2 18 reps cleans 95/65 hand stand push-ups snatches 95/65 cals bike or ski thrusters 95/65 Box jumps 30/24 Attention: Happy New Year to all of our Helo friends! We will have one WOD tomorrow at 10 a.m.! Also, our nutrition talk will be … Read more
WOD For time: 200 Russian kettlebell swings 70/53 Every time the bell is put down 200 meter run
WOD GFF AMRAP in 12 minutes: 3 deadlifts 225/155 2 bar muscleups After each round, Deadlifts go up by 3 and bar muscleups go up by 2
WOD 5 Sets of 5 floor press. When finished complete 3 sets of max reps ring push-ups. Attention:Congratulations to the top three in each of our fantasy football leagues! 1st place Kirk 2nd place Guzman 3rd place Alecio. In the other league 1st place Ben 2nd place Steve 3rd place Brett. I know everyone trained … Read more
WOD For time: 20 snatches 115/80 20 bar facing burpees 20 overhead squats 115/80 20 bar facing burpees 20 squat snatches 115/80 14 minute cap
WOD 12 days of Christmas Helo 1 Parrolette hspu 2 bar muscle up 3 thrusters 75/55 4 box jump overs 24/20 5 cal row, bike or ski 6 pistols 7 toes to bar 8 push-ups 9 kb swing 53/35 10 wall balls 20/14 11 burpees 12 deadlifts 225/185. Attention: Merry Christmas and we hope that everyone … Read more
WOD 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (95/65) 11 minute cap
WOD 3rds for Time: 30 alternating DB snatch 50/35 15 toes to bar 400m run *there will be a surprise challenge to the wod announced at class
WOD 4 rounds of: 20 yard sled pull 30 yard sand bag carry 30 yard sprint 30 yard sand bag carry 20 yard sled pull Attention: The Golf Tournament starts at 4 with the shotgun going off at 4:30 pm! Feel free to come a bit early! Also, Ben is teaching the Powerlifting at 8 … Read more
WOD 4 rounds for reps: Amrap in 4 minutes: 5 push-ups, 5 air squats, 5 burpees 3 minute rest