WOD Teams of 3 3 Rounds for time: 30/20 Calorie Row, 30/20 Calorie Bike, 30 10′ Meter Sprints. 3 Minute Rest Between Rounds. Each member of the team will start at a different station for each round. They will move to the next movement when the partner in front of them completes their cardio. The … Read more
WOD AMRAP in 9 Minutes: 9 Front Squats 135/95, 7 Bar Facing Burpees, 5 Shoulder To Overhead 135/95. Rogue Qualifier Workout.
WOD TABATA: Row For Calories, Front Rack lunges 75/55, Hibberty Jibberty’s, Reverse Burpees.
WOD AMRAP in 20 Minutes: 1 Rope Climb, 1 Heavy Sandbag Clean, 1 15′ Handstand Walk. Reps go up by one each round. Tuesday Night Musings by Coach Stef. Who is in your Tribe? TRIBE – A social division in a traditional society consisting of families or communities linked by social, economic, religious or blood ties, … Read more
WOD Sumo Deadlift: 5-4-3-3-3-3. Attention: Ben is teaching the Snatch at the Olympic Lifting Class.
WOD 3 Rounds: 8 Muscle-ups, 10 Right Arm Thrusters 50/35, 10 Left Arm Thrusters 50/35, 400 Meter Run. 15 Minute Cap.
WOD GFF “Filthy Fifty” 50 Box jumps 24/20,50 Jumping pull-ups,50 Kettlebell swings 35,50 Walking lunges,50 Knees to elbows,50 Push press 45/35,50 Hip extensions,50 Wall balls 20/14,50 Burpees,50 Double-unders. 30 Minute Cap. Click HERE for past results. Attention: Preston will be teaching the Powerlifting Class at 8 a.m. on Saturday! The Deadlift!
WOD Teams of 2 AMRAP in 16 Minutes: 10 Wall Balls 30/20, 10 Burpees to 12″ target. One person works the other rest. Attention: Happy Birthday Coach Preston (if you are reading this tonight it is today but if you are reading this in the morning it was yesterday:) And also make sure you say congrats … Read more
WOD For time: 15 Strict Handstand Push-ups, 25 GhD Sit-ups, 35 Box Jump Overs 30/24, 45 Calorie Row, 35 Box Jump Overs 30/24, 25 Ghd Sit-ups, 15 Strict Handstand Push-ups. Tuesday Night Musings with Coach Kris. Mobility as part of the Recovery Process. Hey Helo Fam, first of all I wanted to say I am … Read more
WOD 5 Rounds for time: 400 Meter Run, 5 Hang Snatches 135/95, 20 Air Squats. 18 Minute Cap. Attention: Another Open has come to a close! We had such a great time and hope you did as well:) Also, make sure you congratulate your Overall Female and Male Helo Box Open Winners – Jessica Smith … Read more