WOD AMRAP 10 Minutes: 15 Dumbbell Deadlifts 50/35, 15 Push-ups on Dumbbells, 10 Dumbbell Rows. Attention: This Friday is our final Open Wod – Waffle Love will be there from 6 p.m. to 8 p.m. so come hungry! Nate from Vast Chiropractic will be there as well. Also, if you did the Open, you are … Read more
WOD For Time: 2000/1600 Row. 12 Minute Cap. At the start, perform 1 burpee. On the next minute perform 2 burpees. Continue with this pattern until the row is completed. Click HERE for 20.4 video! Attention: Exciting news as we are starting our Helo Teen’s class on Monday through Thursdays from 3:30 p.m. to 4:30 … Read more
WOD 5 Rounds: 21/18 Calorie Row, 15 Kettlebell Swings 50/35, 9 Toes to Bar. 15 Minute Time Cap. Attention: Another awesome time tonight at 20.4!! The costumes were great and also a big thank you to Bobbi & Clay for the yummy food, and to Jessie for the massages – remember to Venmo them if … Read more
WOD GFF 20.4 30 Box Jumps 24/20, 15 Clean & Jerks 95/65, 30 Box Jumps 24/20, 15 Clean & Jerks 135/85, 30 Box Jumps 24/20, 10 Clean & Jerks 185/115, 30 Single Leg Squats, 10 Clean & Jerks 225/145, 30 Single Leg Squats, 5 Clean & Jerks 275/175, 30 Single Leg Squats, 5 Clean & … Read more
WOD Happy Halloween! EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to choose two movements that they want to work on or do. Examples are things like rope clean and jerk, rope climbs, double-unders, muscle-ups, handstand push-ups, overhead squats, pull-ups, or sandbags. Pick two and work on them! Attention: Remember, only … Read more
WOD AMRAP In 15 Minutes: 30 Double-Unders, 25 Mountain Climbers, 20 Walking Lunges, 15 V-ups, 10 Burpee Box Jump Overs 24/20. Tuesday Night Musings with Coach Manny. Batting Cages and Skateboarding – with the benefit of CrossFit! Wazzz uppp… Helo Fam! Tonight, I would like to talk to you about doing things you love outside … Read more
WOD 12 Minutes To Find Heavy Clean & Jerk. “Grace” For Time: 30 Cleans & Jerks 135/95. 5 Minute Time Cap. Click HERE for past results. Attention: Remember to sign up for your Open Heat for this Friday! Also, get your votes in on the Facebook page for what food option you want Clay & … Read more
WOD 6 Rounds: 300/250 m Row, 6 Front Squats 165/115. 15 Minute Cap. Click HERE for 20.3 Video! Attention: Remember to get your score in for the Open! Also, on Facebook there is a poll for food that Bobbi and Clay will be doing for this upcoming Friday Night Lights where you have until Tuesday … Read more
WOD Teams of 2 10 Rounds for time: 400 Meter Run, 5 Bar Muscle-ups Or 8 Pull-ups. One person works the other rests! Attention: Another awesome job tonight and a particular thank you to Rachel H. for the delicious cinnamon and orange rolls as those were amazing and greatly appreciated by athletes and spectators alike:)
WOD 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift … Read more