WOD 5 Rounds On a 2:30 Clock: 500/400 Meter Row, Then 10 Rounds On a 1:00 Clock: 150/100 Meter Row. Tuesday Night Musings with Coach Julia. Hanging in when things get stale. Good Evening All: I am writing as we are now 2 weeks into our Healthy Lifestyle Challenge at Helo, and I find … Read more
WOD “Bell” 3 Rounds 21 Deadlifts 185/125, 15 Pull-ups, 9 Front Squats 185/125. 11 Minute Cap. Private Martin Bell was killed on January 25, 2011, whilst serving with the 2nd battalion, the parachute regiment on operations in Helmand Province, Afghanistan. He was fatally wounded when he stepped on an improvised explosive device while extracting Box … Read more
WOD For Load: Power Snatch 10-8-6-4-2-2-2-2. Attention: Great job on those doing the Challenge getting through their first full week! So, points will be up on the board this week! Everyone is doing really well as we try to focus on real, unprocessed food, and also remember – you need to write down what you … Read more
WOD Teams of 3: AMRAP 25: 20/14 Calorie Bike, 15 Wall Balls. One person works the other two rest. Attention: Remember to turn in your logs by 12 p.m. (should be from last Saturday to Friday) as we are through our first full week of the Challenge – bring them into the box or send … Read more
WOD GFF “Christine” 3 Rounds: 500 Meter Row, 12 Deadlifts @ Bodyweight 21 Box Jumps 24/20. 13 Minute Cap. Attention: First, the Poker night on March 7, is for all, not just the men! Second, the weekend before, February 29th, will be the Leap Year In-House Competition – we will be putting it to a … Read more
WOD For Time: 2000 Meter Row. Click HERE for past results. Tuesday Night Musings with Coach Alecio. Being Mindful. With the New Year, I hope all of you have been liking both the physical and also the mental component that we have added to the monthly challenges at the box. For my musing, I thought … Read more
WOD For Time: 21 Front Squats 185/125, 15 Box Jump Overs 24/20, 9 Power Cleans 185/125, 15 Front Squats, 12 Box Jump Overs, 6 Power Cleans, 9 Front Squats, 6 Box Jump Overs, 3 Power Cleans. 13 Minute Cap. Attention: If you haven’t picked up your hard copy log from Friday, its on the desk. … Read more
WOD NATE AMRAP 20: 2 Muscle-ups, 4 Handstand Push-ups, 8 Kettlebell Swings 70/53. Click HERE for past results. In honor of Chief Petty Officer Nate Hardy, who was killed, February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. Attention: Two fun announcements!! With such a great … Read more
WOD For Reps: Tabata Bike, 1 Minute Rest, Tabata Double-Unders, 1 Minute Rest, Tabata Leg Levers, 1 Minute Rest, Tabata Double-Unders, 1 Minute Rest Tabata Bike. Score will be lowest number for each round. Attention: Hopefully everyone got through their first day on the Challenge – remember to turn in your log tomorrow (either e-mail … Read more
