Wod Blog

WOD  20 minute amrap of: 2 rope climbs, 6 power cleans 155/105, 10 walking lunges with plate overhead 45/25.      

WOD 4 rounds for time: 1 minute max calories row. 1 minute break. 1 minute max knees to elbows. 1 minute break. 1 minute max hand release push-ups. Score is total number of reps and calories for all rounds.

WOD Open wod 13.2 10 minute amrap: 5 shoulder to overhead 115/75. 10 dead lifts 115/75. 15 box jumps 24/20.

WOD Skill Practice: Pistols. Then for quality 3×10 pistols. Kel’s B-day wod!! “Bring Sally up”@ 95/65: Then 100 double unders for time.  

WOD 12 minute AMRAP: 7 muscle-ups, 1 set of  sprints. Ever wonder what it takes to be competitive in this sport? These numbers are a good start.

WOD 3 Rounds for time: 30 Wall balls 20/14, 30 Russian twists 20/14, 30 Med ball lunges 20/14, 10 Burpee situps 20/14.  

WOD 500 Meter row: 20 overhead squats 95/65, 50 double unders, 20 ring dips, 10 overhead squats 95/65, 50 double unders, 10 ring dips, 500 meter row.    

WOD One wod today at 9am! If you are bringing someone make sure you show up early to sign waivers. This wod will challenge our most advanced and be fine for beginners. Happy Thanksgiving to our Helo family. Dress warm just in case!! The main pic is of my sister Katrina Mejia, AKA Bean.  She … Read more

WOD For time: 60 hang cleans 135/95, Ever minute on the minute complete 5 burpees. Attention We will be having a holiday schedule this week so please check the classes/sign up before you come in.  On Wednesday there will be no 9am or 6:30pm class. On Turkey day we will have a WOD only at … Read more

WOD For time: Chad’s B-day WOD 300 Foot sled push 165/125, 150 Kettle bell swings 53/35.   Attention We will be having a holiday schedule this week so please check the classes/sign up before you come in. Monday and Tuesday will be a normal schedule.  On Wednesday there will be no 9am or 6:30pm class. … Read more