WOD Deadlift: 3-3-3-3-3-3. Tuesday Night Musings with Coach Julia. Being the Butterfly and the Glue Person. As I stand here typing at our laptop on New Year’s Day, thinking over my goals (or intentions as some prefer) for 2019, it seemed fitting that I write about this topic and encourage each of … Read more
WOD Deck Of Cards Each suit represents a movement, the number on the card represents the number of reps to be done. Happy New Year!! “A year from now you will wish you had started today.” With all the missed opportunities and failures that came with the opening of Helo this quote resonated with me and … Read more
WOD 5 Rounds For Time: 20 Dumbbell Snatches 50/35, 20 Wall Balls 20/14. 13 Minute Cap! Attention: First, we are doing our Annual Helo Fitness Challenge starting on January 7th, and Julia will be doing the talk this Thursday, the 3rd, at the 6:30 p.m. Wod (please attend so that we don’t have to explain … Read more
WOD For Time: 1 Minute Plank, 20 Weighted Sit-ups 35/25, 30 V-ups, 40 Russian Twists 20/14, 50 Abmat Sit-ups, 60 Bicycle Crunches, 70 Oblique Raises, 80 Mountain Climbers, 90 Flutter Kicks. Bobbi’s Birthday Ab Bonanza! Attention: No Powerlifting class at 8 a.m.
WOD GFF “Freedom Sauce” AMRAP in 3 Minutes: 21 Overhead squats 95/65, 21 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 18 Overhead squats 115/80, 18 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 15 Overhead squats 135/95, 15 … Read more
WOD AMRAP in 8 Minutes: 12 Deadlifts 155/105, 9 Hang Cleans 155/105, 6 Shoulder to Over Head 155/105.
WOD AMRAP in 25 Minutes: 2 Rope Climbs, 10 Box Jumps 30/24, 20 Push-ups, 30 Air Squats. Attention: We hope everyone had a lovely Christmas! The Wods are at 9:00 a.m., 4:30 p.m., and then Blackhawks at 7:30 p.m. Thursday will be a normal schedule!
WOD 12 Days of Christmas: 1 Dumbbell Thruster, 2 Dumbbell Front Rack Lunges, 3 Burpees, 4 Toes To Bar, 5 Dumbbell Hang Cleans, 6 Dumbbell Push Presses, 7 Box Jumps 24/20, 8 Dumbbell Sit-ups, 9 Calorie Row, 10 Alternating Dumbbell Snatches, 11 Pull-ups, 12 Wall Balls 30/20. Attention: Only 1 wod at 9 a.m. and … Read more
WOD Teams of 2-3 8 Minute Bike For Calories, 1 Minute Rest, 8 Minute Ski For Calories, 1 Minute Rest, 8 Minute 10 Meter Sprints, 1 Minute Rest, 8 Minute Row For Calories. Score is total calories and reps. Minimum amount of time an athlete can spend on a movement is 20 seconds. Attention: Remember there … Read more
WOD GFF “Joker” For time: 1-2-3-4-5-6-7-8-9-10 Toes To Bar, 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155. 9 Minute Time Cap. Happy Birthday Alecio! Attention: Thank you so much for everyone that donated as we ended up with just an amazing amount of scarves, gloves, cosmetics, toys, puzzles, and coloring books, it was just so generous and we will put a … Read more