WOD 15 minute AMRAP: 5 ring pull-ups, 10 weighted ab mat sit-ups 20/14lb, 15 weighted step ups 20/14lb. ATTENTION: A couple of announcements: First, CrossFit Helo is now on Instagram! Feel free to check it out! Second, the race board for the “Smallest Winner” Challenge will be updated tomorrow. Everyone is doing great as we … Read more
WOD 20 minute AMRAP in teams of two: 400 meter run. One partner runs 400 meters while the other rests. Dress warm! If you don’t want to run you can row ;0. Remember food logs are do by 12:00pm if you want your extra point!
WOD For time: 20 Thrusters, 20 Sumo deadlift high-pull, 20 Push press, 20 Overhead squats, 20 Front squats. 95/65 Every minute perform 10 kettle bell swings 53/35.
WOD Strength good mornings 6x6x4x4. Then 15-9-6-3 Hang cleans 115/75 & lateral shuffles.
WOD Open workout 12.2: 10 min AMRAP, 30 snatches @ 75/45, 30 snatches @ 135/75, 30 snatches @ 165/100, 30 snatches @ 210/120…. Why Should Your First Pull Be Slow? ~ Luke Palmisano A good weightlifter tries to impart as much force to the bar as possible. This is the rule, regardless of weightlifting … Read more
WOD For the first 10 minutes perform: Even minutes 10 chest to bar pull-ups, Odd minutes 50 double unders. For the final 10 minutes EMOM 10 burpees to 6 inch target.
WOD Skill: Glute ham raises 3×10. Then 4×500 meter row, rest 1 to 1. Great job to everyone that got through Week 1 of the challenge! On the whole everyone is doing an excellent job of getting their points. Couple things to think about: 1. Try to be careful of the non-compliant almond butters (some … Read more
WOD “Morrison“ In teams of 2 complete the following: 50-40-30-20-10 rep rounds of Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort … Read more
WOD 500 Meter row, 20 Front rack bar lunges 135/95, 20 Bar over burpees, 10 Front rack bar lunges 135/95 10 Bar over burpees, 4 Rope climbs.
WOD Skill practice: Kettlebell snatch. Then 4 rounds for reps of: 1 minute toes to bar 1 minute kettlebell snatch right arm 53/35, 1 minute kettlebell snatch left arm 53/35, 1 minute break.