WOD 4 Rounds: 12 Ring Rows, 12 Front Squats 135/95. 11 Minute Time Cap. Attention: Happy Birthday to Coach Jess – if you see her it is her birthday today (i.e. April 29th) and her B-day wod is coming!!! Also, a huge thank you to Jenn Simpson for this amazing new barbell rack to host … Read more
WOD Ben’s Week Of Programming! AMRAP In 6 Minutes: Max Effort Push-ups. Every time you break you must perform 10 hollow rocks. Attention: We will now be doing each Coaches’ week of programming for the next 7 weeks so enjoy this week which is Coach Ben’s choice!
WOD AMRAP In 12 Minutes: 15 Handstand Push-ups, 30 Sit-ups, 45 Double-Unders. Attention: Preston will be doing shoulder work at the Powerlifting Class and it’s the 100th class as well at Helo!
WOD GFF For Time: 1000 Meter Row, 30 Deadlifts 225/155, 50 Lateral Barbell Burpees. Attention: Preston will be doing shoulder work at the PowerLifting Class at 8 a.m. on Saturday! Also, it is the 100th PowerLifting Class offered at Helo which is a pretty exciting milestone!
WOD Teams of 3 6 Minutes Each Station: Sled Push Plates 4/3, Max Calories Ski, Sled Pull Plates 3/2, Sandbag Cleans 150/100.
WOD Build To A Heavy Set Of 5 Back Squats. Alternating EMOM x 14: Odd Minutes 14/10 Calorie Bike, Even Minutes Max Med Ball Cleans 20/14. Score is lowest round on Med Ball Cleans. Tuesday Night Musings by Coach Julia. The Base of The CrossFit Pyramid. Good Evening All: Tonight I’m going to be focusing … Read more
WOD “Helen” 3 Rounds For Time: 400 Meter Run, 21 Kettlebell Swings 53/35, 12 Pull-ups. 13 Minute Time Cap. Click HERE for past results. Attention: Ben will be teaching the Clean at the Olympic Lifting Class.
WOD Clean & Jerk: 12 Minutes to Build in weight. Then Grace For Time: 30 Clean And Jerks 135/95. 5 Minute Cap. Click HERE for past results.
WOD Teams of 3 AMRAP in 25 Minutes: 90/60 Calories Bike, 60 Alternating Dumbbell Snatches 70/50, 60 Ghd Sit-ups, 15 Rope Climbs. Attention: Preston’s Powerlifting Class is a go at 8:00 a.m. so make sure you get it in!
WOD 2 Rounds: 50 Meter Dumbbell Lunges 50/35, 50 Burpees. 20 Minute Cap. Cf Linchpin Wod.